12-9-2011 Dynamic Sq/Dl (CIRCA MAX CYCLE)

[rwess]

(8 DAY WEEK PROGRAM)

Ok we have completed a couple of straight weight box squat cycles and now have began a circa-max box squat cycle leading to a test day, so I will post the outline of what we are doing weekly.
Currently experimenting with an 8 day week program where our 4 training days are Mon, Wed, Fri, & Mon.

Dynamic Squat/Deadlift day:

General warm-ups

Seated calves: pyramiding up with 20 reps


Box Squat Chain cycle: (box height 1" below parallel)

Wk. 1) 47.5% bar weight plus 80 lbs. of chains. (10 x 2 reps)


Speed Pulls:

approx. 50% (5 singles)


Assist work:

Band leg curls with mini band: (3 x 20 reps)

High rep core work consisting of two or three movements

Reverse Hypers: 2 x 20 reps

[rwess]

(8 DAY WEEK PROGRAM)

Dynamic Squat/Deadlift day: 12-16-2011

General warm-ups

Seated calves: 100 total reps


Box Squat Chain cycle: (box height 1" below parallel)

Wk. 2) 50%% bar weight plus 80 lbs. of chains. (8 x 2 reps)


Speed Pulls:

approx. 55% (5 singles)


Assist work:

Partial deads: (2 x 20 reps)

Light core work

Reverse Hypers: 2 x 20 reps

[rwess]

(8 DAY WEEK PROGRAM)

Dynamic squat / deadlift: Mon. 12-26-2011

General Warm-ups

(no calf work today= still sore from extra volume of previous calf training)

Box Squat Chain cycle: (box height 1" below parallel)

Wk. 3) 50%% bar weight plus 80 lbs. of chains. (WORK UP DAY)
50% = 3 sets x 2 reps (225 plus chains) then worked up:
275 x 2 with chains
300 x 2 with chains
(trained alone... had no spotter and could not push further, so did a ten rep set with
225 straight weight)

Assist work:

Band Crunches

Band hamstring curls

[rwess]

(8 DAY WEEK PROGRAM)

Dynamic squat / deadlift: Wed. 1-4-2012

General Warm-ups and rotational core work

Seated Calves: Sets of 20 utilizing stretch contraction and controlled tempo


Wk. 4) Speed Strength Phase box squats: (box height 1" below parallel)
75 + bands = 3 sets x 2 then worked up:
95 x 2 + bands
135 x 2 + bands
155 x 2 + bands

***Note: Had to figure out bands set up as I went due to redesign of squat rack, so they were not correct but close enough to get the effect at this point.

Assist work:

partial deads: 2 x 20

pull throughs: 2 x 20

[rwess]

(8 DAY WEEK PROGRAM)

Dynamic squat / deadlift: Wed. 1-13-2012

General Warm-ups

Standing Band Crunches with mini band (did many of them!)

Seated Calves: Only did a few light sets today


Wk. 5) Strength Speed Phase box squats Strength Speed Phase box squats (47% bar weight =210 lbs.)
(50% bar weight /50% band tension) (box 1" below parallel)

Raw warm ups then raw work up:
135 x 5 no belt
155 x 3 no belt
185 x 2 no belt
*Add belt and suit bottoms then:
185 & short monster mini bands x 2 reps
205 & short orange light band x 2 reps
205 & short orange light & short mini bands = 6 sets x 2

Band set up:
Short orange and short mini bands = 230 lbs tension at my standing bar position.

Assist work:

Speed Pulls: (conventional style)
275 (approx 55% ) x 5 singles

mini band leg curls: 2 x 20

Threw in the towel...CNS fried!!!

[rwess]

(8 DAY WEEK PROGRAM)

Dynamic squat / deadlift: Mon. 1-23-2012

General Warm-ups

Standing Band Crunches with mini band (added purple band today!)
Did a few wood choppers with both bands also.

No calf work today, but did some light jumps during warm ups.

Wk. 6) Strength Speed Phase box squats (51% bar weight =230 lbs.)
(50% bar weight /50% band tension) (box 1" below parallel)

Raw warm ups then raw work up:
135 x 5 no belt
155 x 3 no belt
185 x 2 no belt
225 x 2 no belt
*Add belt and suit bottoms then:
225 & short red mini bands x 2 reps
225 & short red minis and orange light bands for 3 sets x 2 reps (total top weight = 455 lbs.)
Work up sets:
245 & short red minis and orange light bands x 2 reps (total top weight = 475 lbs.)
275 & short red minis and orange light bands x 1 rep (total top weight = 505 lbs.)
285 & short red minis and orange light bands x 1 rep (total top weight = 515 lbs.)

Band set up:
Short orange and short mini bands = 230 lbs tension at my standing bar position.

Assist work:

Speed Pulls: (conventional style)
225 x 3 singles
275 (approx 55% ) x 2 singles (1 sumo)

Reverse Hypers: 3 x 10 with 100 lbs. (15 sec rest between sets)

Done!!! CNS super duper fried! Already feeling the pain on the way home, but everything felt good and technique was on the money. All is on the right track, just gradually bringing things back up.
Conditioning and work capacity is way off, but it will all come together in time.

[rwess]

(8 DAY WEEK PROGRAM)

Dynamic squat / deadlift: Mon. 2-1-2012

General Warm-ups

Standing Band Crunches with purple band. (Don't know how many, but made them burn)

Seated calf raises with sets of 10 while pushing the lbs. upward a little and made them burn...also did some light jumps during warm ups.

Wk. 7) Speed Strength Phase box squats (25% bar weight =115 lbs.)
(25% bar weight /approx 75% band tension) (box 1" below parallel)

Raw warm ups without box:
135 x 5 no belt
185 x 2 added belt
*CNS warm-ups: Add belt, box and suit bottoms then:
225 x 2
225 & short red mini bands x 2 reps
225 & short orange bands x 2 reps
Work up sets:
115 & short orange bands x 2 reps (approx. total top weight = 240lbs. / bottom =225)
115 & short orange and red mini bands x 2 reps (approx. total top weight =310 lbs. / bottom = 285)
115 & short silver and red mini bands x 2 reps (approx. total top weight = 365 lbs. / bottom = 335)
115 & short silver and monster mini bands x 2 reps (approx. total top weight = 400 lbs. / bottom = 360)
115 & short silver with both monster minis & red mini bands x 2 reps (approx. total top weight = 470 lbs. / bottom =415)
***Had to dump bar in the rack on last rep... unable to step back into the rack with this band tension!!!

Band set up:
Short black bands are recommended for this phase, but we chose to get close to black band tension using a mixture of bands, because we were unable to mount the big black bands safely onto the bar.

Assist work:

Speed Pulls: 295 (approx 60%ish) x 5 sumo singles. (worked a slightly wider stance)

Purple band pull throughs using erectors more than squatting. 3 x 15 reps (30 sec rest)

Core work: 2 x many as possible...hanging knee lifts from chin up bar: lifting knees high as possible (head height) and back to complete hanging position (not touching the floor!) then repeating the rep.
Yes, you have to use your whole body to this! ;D

Reverse Hypers: 3 x 10 with 100 lbs. (15 sec rest between sets)

Speed Strength phase uses crazy band tension that will ground you like crazy and force you to be super crazy tight or you will be in a major train wreck!
Note: you must prepare several weeks for this type of box squatting!

[rwess]

(8 DAY WEEK PROGRAM)

Dynamic squat / deadlift: Mon. 2-10-2012

Warm ups & Seated Calf work. Just getting loose and a good pump in calves.

Wk. 8)
Circa Max Wk. 1) 50% bar weight = (225) 3 x 2 reps with short average (silver) band
(Top end total tension & lbs. = approx 405) (Bottom end total = approx. 350)
Actual workout:
135 raw x 2 sets of 5 reps
185 raw x 3 reps
Add suit bottoms:
225 + red short mini band x 2 reps
225 + silver short band x 2
245 + silver short band x 2 sets of 2 reps

Speed Pulls: 225 x 3 singles / 275 x 3 singles

No assist work...Circa max was a shock to CNS, but felt better than expected.

Note: the % were figured off my best competition squat of 450 which is not the level of strength I am currently at after a layoff. So % are higher than they should be.
My purpose was to experiment with the 8 day week frequency and use the Pre-Circa Max training as an organized tool to bring things back up and stimulate the CNS rather than lead into a squat max after the Circa Max. It basically served as a way to focus on progression and take advantage of what the bands offer. Perhaps not the best approach, but seems to have accomplished what I was looking for.
Not sure if I will continue the 8 day approach or finish the Circa Max phase. May re-group and get back into serious max effort training as that seems to be where my mind wants to go.
All up in the air at this point, but ready to get things rolling!

[linkcom]

use the Pre-Circa Max training as an organized tool to bring things back up and stimulate the CNS rather than lead into a squat max after the Circa Max. It basically served as a way to focus on progression and take advantage of what the bands offer. Perhaps not the best approach, but seems to have accomplished what I was looking for

www.surbatteries.com/

[rwess]

(8 DAY WEEK PROGRAM)

Dynamic squat / deadlift: Mon. 2-20-2012

Note: decided to go with the Circa Max a couple more weeks and finish it up with a max to establish where I am at this point. Not expecting anything big at all...simply needing to establish some solid numbers to set up the next training phase.

Warm ups & Seated Calf work. Just getting loose and a good pump in calves.

Wk. 9)
Circa Max Wk. 2) 55% bar weight = (245) 1 x 2 reps then 60% = (270) 2 x 2 reps
All with short Light Orange band
(Top end total tension & lbs. = approx 370-390) (Bottom end total = approx. 340-360)

Actual workout:
135 raw x 2 sets of 5 reps with no belt
185 raw x 2 reps no belt
225 raw x 2 reps with belt
Add suit bottoms:
225 + short orange band x 2 reps (add suit bottoms & belt)
245 + short orange band x 2 reps
270 + short orange band x 2 sets of 2 reps

Note: Backed off from the Silver Average bands and replaced them with Orange Light bands for less tension. Felt the Silver bands were a bit much at this point so adjusted accordingly.

Assist work:

Speed Pulls: 225 with double red mini bands x 5 singles (Extra wide stance sumo)

Seated Leg curls with red mini band: 3 x 20 reps (30 sec rest between sets)

Seated Good mornings: bar weight only x 2 sets of 15

Partial deads: 135 x 20 reps

Reverse Hypers: 100 lbs.= 3 x 10 reps (30 sec rest between sets)

[rwess]

(8 DAY WEEK PROGRAM)

Dynamic squat / deadlift: Wed. 2-29-2012

Ok...One more week of Circa Max was scheduled along with a de-load week, but decided to throw in the towel on the Circa Max and just max out today to get an idea of where I am at this point.
One reason is that while this phase has helped with CNS preparation, it seems to have once again left something off the table as far as being able to get down in the hole with tight single ply gear.
Another reason to end the cycle was so we could get started back on real Max Effort Sq / Dl work, which has proven to produce more results (PR's & Records) for us in the past than the Circa Max cycle.

After warm-ups and light core work, here is what I have:
135 x 5 Raw
185 x 5 Raw w/ belt
225 x 3 Raw w/ belt
275 x 1 Add suit bottoms (Old training suit that is now super tight with the few extra lbs, but not much rebound left)
315 x 1
350 x 1 Add knee wraps but straps still down. (Parallel depth)
405 x Full Armor (Attempted 3 singles and got up with no problem, but was only able to get about 3/4 depth at best, due to not being used to the support offered by a tight suit.)
(Haven't had full armor on or 405 straight weight on my back in about 18 months.)

Did a set of partial deads with 135 for 20 reps and headed home.

Felt good about how 405 felt on my back and I had no problem holding it and keeping my posture until the tight suit loaded, which is where I stopped forcing depth. (Too much support pulls you forward causing the chest to drop and technique to fall apart)

Analysis:
CNS has come along pretty well.
More max effort squat work is needed with full armor to get used to fighting the support again. Very similar to getting used to using a tight bench shirt after a long layoff.

[Keith Payne]

Dec 19, 2011 12:32:15 GMT -5 rwess said:

(8 DAY WEEK PROGRAM)

Ok we have completed a couple of straight weight box squat cycles and now have began a circa-max box squat cycle leading to a test day, so I will post the outline of what we are doing weekly.
Currently experimenting with an 8 day week program where our 4 training days are Mon, Wed, Fri, & Mon.

Dynamic Squat/Deadlift day:

General warm-ups

Seated calves: pyramiding up with 20 reps


Box Squat Chain cycle: (box height 1" below parallel)

Wk. 1) 47.5% bar weight plus 80 lbs. of chains. (10 x 2 reps)


Speed Pulls:

approx. 50% (5 singles)


Assist work:

Band leg curls with mini band: (3 x 20 reps)

High rep core work consisting of two or three movements

Reverse Hypers: 2 x 20 reps

Back in the Saddle Again. About time to crank it up!!!

[rwess]

Yep!
Bout time to step things up a bit