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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Results 1 to 7 of 7
  1. #1
    Baby Seal Clubber ElPietro's Avatar
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    DE Squat: Wave Percentages?

    Wondering if anyone has a quick link or blurb on waving percentages on speed squats. I know I read somewhere that bench you pretty much keep the same weight for speed sets, but on squats you do a wave of percentages? Is this over a series of workouts, or throughout a single workout?

    Generally for speed work I'm doing 8 sets of 3 and I usually use something like 225 or 245, which would be ~55% of 1RM. Not sure if I should be changing the weight often during a workout or over a series so if someone could point me to an article or gimme their thoughts I'd appreciate it.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

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  3. #2
    As I Am Paul Stagg's Avatar
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    For DE squatting, I wave from 60% to about 70% of my last max.

    Tate, in the WSB seminar tapes, suggest you lower that percentage as you become more advanced.

    I do the wave over 4 weeks:
    Week 1 8x2 @ 60%
    Week 2 8x2 @ 65%
    Week 3 8x2 @ 68%
    Week 4 8x2 @ 70%
    Then repeat the wave for 4 weeks, and try to get faster on each week - be faster the second week 1, for example.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  4. #3
    Baby Seal Clubber ElPietro's Avatar
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    Do you do fast eccentrics Paul? Usually I'm doing it fast at all points in the ROM, but I wonder if you get to 70% if it would be better to just control it down more, and pause and explode.

    Bleh, 70% would be ~300, I'd probably be slow out of the hole and then fast on lockout, as my regular squats are. Although, if I did them with 2 reps it would probably be a lot easier, as I currently use 3. Not sure if the 2 vs 3 rep thing is written in stone or not.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  5. #4
    Proud Father Maki Riddington's Avatar
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    I've used something similarly to what Paul has mentioned.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  6. #5
    As I Am Paul Stagg's Avatar
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    The idea behind the rep count, other than volume, is that the time it takes to do 2 reps on DE day is about the same is the time it takes to do a max lift.

    (same for 3 on DE bench day).

    I would lose my speed trying to do 3 reps at 70%.

    If the %'s are too high for you to be fast, drop them.

    Do them under control down to the box, release hip flexors, then explode up.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  7. #6
    Baby Seal Clubber ElPietro's Avatar
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    I don't use box squats, but I see what you mean. I hope to some day incorporate box squatting into my routine. Maybe I'll build a box.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  8. #7
    GORE-TEX KrAzY's Avatar
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    Quote Originally Posted by ElPietro
    I don't use box squats, but I see what you mean. I hope to some day incorporate box squatting into my routine. Maybe I'll build a box.
    Just mooch a cardboard one of the right size off of someone.

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