4-2-2012 Max Effort Sq

[rwess]

Been implementing some mild conditioning work as warm-ups.

Max Effort Sq: 4 x 6 reps
*All at legal depth
*Working on technique and coming out of the hole

Rack Pulls: (Bar at center of knee cap)
*hit 3 sets of doubles but not a true double max

Assist work is light and minimum at this point while we bring up time under tension with the "real" lifts and get used to handling some lbs.
We do know the importance of assist work, but seems backing off on assist work is enhancing recovery and helping progression at this point. The saying goes: "anything works for a while, but nothing works forever"

[Keith Payne]

Apr 3, 2012 12:15:09 GMT -5 rwess said:

Been implementing some mild conditioning work as warm-ups.

Max Effort Sq: 4 x 6 reps
*All at legal depth
*Working on technique and coming out of the hole

Rack Pulls: (Bar at center of knee cap)
*hit 3 sets of doubles but not a true double max

Assist work is light and minimum at this point while we bring up time under tension with the "real" lifts and get used to handling some lbs.
We do know the importance of assist work, but seems backing off on assist work is enhancing recovery and helping progression at this point. The saying goes: "anything works for a while, but nothing works forever"

Interesting placement (at knee cap) for rack pulls. Hard to get the bar moving from there. Good work...

[rwess]

We improvised and used that placement as number 2 pin hole. Had to pull from suspended chains to get the bar placed at that height and I worked up to an easy double with 430 after squatting.