T Nation

What is Good Bar Speed?


#1

I’ve read multiple posts now repeating the 5 strong reps at 95% idea. I too was confused on this, getting 3 reps on my 1+ set and thinking I was killing it. So wanting to do this program right I’m reassessing everything and basically starting over. I went through my logs and found where I was actually getting 5 or more reps on my 1+ and I’m resetting my training maxes to those numbers. The only question remaining for me now (I think) is bar speed. What’s good bar speed? Is there a number associated to it like in seconds eccentric/ concentric, or is it just by feel? I know I don’t want to go so fast that my form turns to shit, but I’ve never lifted for speed so I don’t know how to gauge it. If its in the books I can’t find it (I have the first two but not forever yet). Hopefully I’m not just being dense or overanalyzing, I just want to get it right. Thanks!


#2

It sounds like you’re overthinking it. As long as the reps are controlled on the way down and feel strong and smooth -use your best judgment and be honest with yourself- you’ll be fine. If you are really unsure; aim to get 6 reps with 95%. Having a slightly lower training max won’t hurt, so even if your bar speed is perfect you’ll still be good to go.


#3

Not too familiar on the programming and not too sure if there’s anything specific but if not, I’d prob go rule of thumb with 2 seconds down, 0-1 seconds at the bottom and then back up for 1 second. Can’t go wrong really. Should be manageable with the weight, but always a good idea to just spend 15 mins trying out lighter weight with different bar speeds to find a personal pace.


#4

Yea, you are overanalyzing a bit. If the 5 reps at 95% are grinders, I would hold off on raising tm for another cycle.
I personally wait until I reach 8-11 reps to raise tm, dependent on which lift it is. OHP is always slower compared to deadlift. I always remind myself that clean reps build strength, not sloppy grinding messes.


#5

Thanks for the input, I do tend to over think things sometimes. So if I understand this correctly, after I lower my TM to where it should be (Ill play around to see what feels right), the last set should be controlled with a bar speed that feels good to me, maybe use the 2 second down 1 second up as a starting point, and basically do AMRAP while leaving 1-2 in the tank in Jim’s words, keep raising my TM each cycle until I can only do 5 reps on the last set, and at that point I should either keep my TM where it is (if they are strong reps) until my reps go up again, or lower my TM and reset if they are grinders?