Are you doing any dynamic work to keep your bar speed that high? Or is that just how you always do your reps?
Nope, no dynamic stuff. Unless you mean dynamic stretching beforehand, yes. But the only thing I do is my warm-up which may explain it:
135 x 5 (controlled) 185 x 5 (controlled) 225 x 3 (explosive) 275 x 1 (explosive) 315 x 1 (explosive) 345 x 1 (explosive)
Now of course, after the 275x1 the weight is too heavy for me to be really explosive, but all that matters is that I actually push 100% with all of my strength. I do this for my work sets as well.
I never even knew my depth/stance combination was weird, it feels so natural to me.
I remember when I first started squatting the first two years I used to squat much wider and my toes would point out a lot. Somehow over time I just got more used to keeping them closer and pointing forward more.
Every time a Monday or Saturday workout came up, I added 5lbs to the bar. I've done this successfully for the past 9 workouts in a row.
I've read a lot about how mixed rep ranges are supposedly the best for gaining strength, and I have to say, my gains here are actually better than my gains that I had on smolov jr out 5 weeks.
In smolov jr, I went from a 335lb max to 385lb max in 6 weeks. In this rep scheme, I went from 335x4 to 385x4 in 5 weeks.
That's one week less and the 50lb gain is on my WORKING sets, not max, which means possibly 55-60lb gain on my max.
creatine monohydrate > whey, so get those first if you haven't yet. good luck!
Really? I never knew that. I know about the peri-workout benefits of creatine, but not about the recovery and growth benefits. Time to google some stuff before asking on this board...
I cannot believe the amount of people getting into crossfit at my university. Mind you, I go to a Division I school and I see these huge guys on the varsity teams getting into crossfit now. Wasting my fucking time, taking up the power cage to do 65lbs push presses and squats.
Man I WISHHHH they'd play that style when they come to the USA... but the USA is heavily influenced by house and much less by trance so they play a little bit more house-style tracks... damn.
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