The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member martin's Avatar
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    What does everyone do on their lower assistance / speed days?

    Been putting my training plan together and looking for ideas.

    I train lower (sq+dl) on Tues and Fridays. Friday is max effort which I will be doing some sort of squat variation, followed by either a pull (partial or defeceit) or GM for sets of 3, then abs, lower back and obliques/adductors.

    Tuesday I'm not so sure on. I haven't got the people to train with to do speed squats really. My squat has come on ok without in the past 12 months or so. I went through a phase of doing speed deadlifts so my go back to these.

    Any other things people do that they have found worked well?
    Last edited by martin; 05-28-2010 at 03:31 AM.
    Best lifts @ 226 lbs

    Squat - 903
    Bench - 573 / 617 @ 246
    Dead - 727

    Best Total - 2204 lbs @ 226 18/07/2010

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  3. #2
    THE 800 QUEST NickAus's Avatar
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    I have found these things great on Speed lower day:

    Heavy side bends
    Hanging band abs
    Good mornings lighter for sets of 8-10
    Pull throughs
    Shrugs
    Hex holds

    Speed squats to a low box and speed pulls have both helped heaps
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #3
    Senior Member martin's Avatar
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    Cheers for the reply Nick.

    What kind of rep ranges do you use?

    Travis - I think I read that you said the bigger the contrast between ME and RE/DE days the better? Is that true for lower work too? So higher rep/ high volume on DE day an then high intensity / low reps on Max day?
    Best lifts @ 226 lbs

    Squat - 903
    Bench - 573 / 617 @ 246
    Dead - 727

    Best Total - 2204 lbs @ 226 18/07/2010

  5. #4
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    Because of age and recovery, I do kettlebells. Various swings and snatches with single or double kettlebells.

  6. #5
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    On your ME day i would only max out on one movement. If you want to do another core/compound movent use higher reps. Like nick said with the higher rep gms work great as a second movment

  7. #6
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by martin View Post
    Cheers for the reply Nick.

    What kind of rep ranges do you use?

    ?
    For the side bends and hanging band abs I do sets of 8-30 mostly heavy 10s
    Goodmornings 8-10 light mostly
    Pull throughs 8-15
    Shrugs I go low reps one week ,high reps the next- sets of 30 seem to be building size

    Everyone is different but this is working for me
    Last edited by NickAus; 06-01-2010 at 12:27 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #7
    THE 800 QUEST NickAus's Avatar
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    Huge total by the way!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #8
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by martin View Post

    Travis - I think I read that you said the bigger the contrast between ME and RE/DE days the better? Is that true for lower work too? So higher rep/ high volume on DE day an then high intensity / low reps on Max day?
    Well not necessairly the bigger the contrast the better, but there does need to be a difference.

    Higher volume on DE day and light weights, lower volume on ME day with the heavy weights.


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  10. #9
    Senior Member martin's Avatar
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    Quote Originally Posted by Vince148 View Post
    Because of age and recovery, I do kettlebells. Various swings and snatches with single or double kettlebells.
    I have been using some kettlebells on and off for a few years now. Just started doing swings outside the body and they seem to be helping my rotational spine strength / obliques alot. Not sure how well this will carryover to Sq and DL but time will tell.

    Quote Originally Posted by Travis Bell View Post
    Well not necessairly the bigger the contrast the better, but there does need to be a difference.

    Higher volume on DE day and light weights, lower volume on ME day with the heavy weights.
    Thanks. So sticking to under 8-10 on ME day and over 12-15 on DE day isn't a bad idea?
    Best lifts @ 226 lbs

    Squat - 903
    Bench - 573 / 617 @ 246
    Dead - 727

    Best Total - 2204 lbs @ 226 18/07/2010

  11. #10
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by martin View Post
    Thanks. So sticking to under 8-10 on ME day and over 12-15 on DE day isn't a bad idea?
    For accessory work, correct


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  12. #11
    Senior Member ehubbard's Avatar
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    Pause Squats, 2-3 sets of 5 as assistance.

  13. #12
    Dr. Subtotal
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    When I'm on a westside split, I usually do the following after Box Squats:
    Speed Pulls for singles or Deadlift variation for higher reps (partials, SLDLs, Romanians)
    If no pulling that week, seated GMs (I would do reverse hypers but don't have access to a decent one)
    Unilateral leg work (reverse db lunge off deficit, step ups)
    Quad work (single legged leg press off bottom, backwards sled drags)
    Side DB Bends or Grappler (I do weighted situps on ME Lower and AB Wheel, Hanging Raises on Upper days)

    I might add extra glute work or thick bar pullups/chinups depending on where I am and how much volume I need
    Trample the weak, hurdle the dead
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  14. #13
    Pro Powerlifter AJ Roberts's Avatar
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    Pretty much this

    speed pulls or rack pulls for reps
    reverse hypers
    glute ham or other leg curl stuff
    abs

    We just got adduction/abbduction machines though so i'll be doing these every lower body day as well.
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  15. #14
    Undead Evil He-Man KarlMarx's Avatar
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    GM
    Seated GM
    Front leg elevated lunge
    Rear leg elevated lunge
    Step ups with the barbell
    Pull throughs
    DB Swing (I don't have kettlebells)
    Wrap two green bands end to end and put one around waist and the other on the volleyball net and do sets of sprints in the gym.

    I wish I had a Glute ham Raise machine or a reverse hyper

  16. #15
    Undead Evil He-Man KarlMarx's Avatar
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    Also,
    RDL...

  17. #16
    Wannabebig Member 3whitelights's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Well not necessairly the bigger the contrast the better, but there does need to be a difference.

    Higher volume on DE day and light weights, lower volume on ME day with the heavy weights.
    Gawd, I've been wondering about this for a while, going back and forth in my head. Thanks for this.

  18. #17
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by AJ Roberts View Post
    Pretty much this

    speed pulls or rack pulls for reps
    reverse hypers
    glute ham or other leg curl stuff
    abs
    This as well, I think Travis has me doing speed pulls in various rep ranges +/- racks/chains/bands.

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