Skip to about 7:40.
This a little dated but still pretty good. If you are going to start talking about max effort days and exercise rotations and shit, you might as well just do the conjugate method how it’s supposed to be done.[/quote]
I knew it would come from someone that you have to do 2 DE and two ME days no matter what, but i guess i should have added i have no chains or bands and alot of the Q&As on elite say without bands and chains DE isnt really worth it. Plus with the shitty bars it takes workouts longer to recover from this my Kinesology teacher explained hes actually a big time power lifter. Also im putting more emphasis on conditioning and not being virtually useless besides being able to squat bench and deadlift. From my ME lifts i can get a very good indication where my competition lifts are and can usually tell weaknesses. but when i go back to my 100% westside this summer i will do it the T.[/quote]
You don’t necessarily have to follow it to a T, but I think your “weakness” day could be better spent doing more productive exercises. Just because you use the conjugate method does NOT mean you have to get out of shape, just back off on the ME work a little and cut out an assistance lift or two. I also have no fucking possible idea in the universe how the quality of a barbell could possibly affect recovery time. I don’t know who said the dynamic method doesn’t work without bands and chains, but that is complete horse shit. The guys at westside used the dynamic effort method for years before ever getting any bands or chains and I have even seen interviews with Ed Coan where he said he used it a bit (although it wasn’t called dynamic effort at that time).
The main thing I wanted to emphasize with the video clip is that a large portion of the time your weakness will be in your hamstrings, lower back, or triceps. On occasion you see someone with weak abs, glutes, or grip, but it doesn’t seem to be as common as the previous three.
Something to the fact that the bars we have on campus the collars dont spin which means your fighting the weight and trying to lift ? idk ill have to ask again but i can tell the difference between training with quality bars and equipment vs training at the school gym. But i have the weirdest weaknesses for a raw lifter. lockout on bench like literally 2 inches from the lockout and squat i can get the hole fine and the top is hard… I have had a couple elite lifters tell me to work on lats and sholders and i can add more to my bench so im just following that, making it first priority[/quote]
If your collars don’t spin, then you’ll have to overcome both linear inertia and rotational inertia in order to move the barbell. In movements where the bar barely spins, e.g., bench and deadlift, you probably spend minimal energy overcoming rotational inertia because all of your effort is spent on moving the barbell in a relatively straight line. I doubt lifters even rotate the bar by more than 5 degrees throughout the lift. I’m not too sure about the rotation of the bar during a squat since it rests on your shoulders and your body angle changes throughout the lift. That could be a concern. The main problem with collars being unable to spin is when dealing with olympic lifts, e.g., clean and snatches. In those lifts, the bar rotates by over 180 degrees during the lift. My point is, those bars are okay to use for lifts where the bar barely rotates.