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Joined: Apr 2005
Posts: 13,760
Campfire Outfitter
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Campfire Outfitter
Joined: Apr 2005
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There's several different ideas behind it. Louie Simmons group (Westside) has been doing it for a long time but I believe they've moved to bands more than chains for their dynamic effort but still use chains for various things.
Cliff notes version is to use sub-maximal weights working to move them at max speeds.
Weight on the bar at the bottom of the squat (or bench) should be in a 50-60% range (most of chain resting on floor). If someone squatted or benched those light weights (50-60%) at max speed they have to slow down at the top of the lift....with chains/bands the resistance increases through the range of motion and the lifter can continue to try to accelerate the bar. Again, that's just a cliff notes version....you can research Westside's Dynamic Effort days.
My end goal isn't the same as Westside but I'm a big believer of incorporating dynamic effort in.
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Joined: Apr 2005
Posts: 13,760
Campfire Outfitter
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Campfire Outfitter
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15 min elliptical 10 rounds thai - 1 min elliptical between rounds 15 min elliptical
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Joined: Jun 2008
Posts: 13,354
Campfire Outfitter
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Campfire Outfitter
Joined: Jun 2008
Posts: 13,354 |
I don't use chains but bands will kick your a_s for sure. I tend to stay more in the 65% range. Bands/chains are like resistance rather then weight, yes it increases the load (weight) but it is the resistance that you feel. Kind of like running or riding a bike into the wind.
Eat Fish, Wear Grundens, Drink Alaskan.
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Joined: Oct 2016
Posts: 2,656
Campfire Regular
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OP
Campfire Regular
Joined: Oct 2016
Posts: 2,656 |
I’m way behind the times- haven’t heard of bands or chains for that use; learn something new every day!
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Joined: Mar 2010
Posts: 24,261 Likes: 7
Campfire Ranger
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Campfire Ranger
Joined: Mar 2010
Posts: 24,261 Likes: 7 |
Years ago, when I power lifted, I used chains to increase my bench. Very effective to break plateaus.
22 miles on mountain bike in the sun and cold today and 30 min of yoga/stretching. light kettlebell
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Joined: Apr 2007
Posts: 32,312
Campfire 'Bwana
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Campfire 'Bwana
Joined: Apr 2007
Posts: 32,312 |
First day on the firewood. Usually once I get going, it takes on a life of its own. Hoping that happens this year 'cause it was hard to get going. The pandemic ennui has got me...
The CENTER will hold.
Reality, Patriotism,Trump: you can only pick two
FÜCK PUTIN!
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Joined: Oct 2016
Posts: 2,656
Campfire Regular
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OP
Campfire Regular
Joined: Oct 2016
Posts: 2,656 |
4 miles for Tiny Elvis and I- still very much a winter wonderland on the trail
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Joined: Jun 2008
Posts: 13,354
Campfire Outfitter
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Campfire Outfitter
Joined: Jun 2008
Posts: 13,354 |
13.5 miles today, caught a few elk on my journey.
Eat Fish, Wear Grundens, Drink Alaskan.
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Joined: Jun 2006
Posts: 46,079 Likes: 5
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,079 Likes: 5 |
45 minutes on the peloton, snowing pretty good here.
A wise man is frequently humbled.
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Joined: Apr 2005
Posts: 13,760
Campfire Outfitter
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Campfire Outfitter
Joined: Apr 2005
Posts: 13,760 |
15 min elliptical Cleans Circuit - 1 min rest between rounds - 3 working rounds High Bar/Olympic Squats Milt Press Pullups Rev Hypers 15 min elliptical
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Joined: Oct 2016
Posts: 2,656
Campfire Regular
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OP
Campfire Regular
Joined: Oct 2016
Posts: 2,656 |
5 rounds 30 pushups 30 situps 10 pullups saving my legs for a four day trip into the Bob Marshall
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Joined: Apr 2007
Posts: 32,312
Campfire 'Bwana
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Campfire 'Bwana
Joined: Apr 2007
Posts: 32,312 |
Noice! We are trying not to freak out about the JMT... as it stands now, it couldn't happen. Fingers crossed that some GOOD things come to pass, and the world opens up a bit.
The CENTER will hold.
Reality, Patriotism,Trump: you can only pick two
FÜCK PUTIN!
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Joined: Jun 2008
Posts: 13,354
Campfire Outfitter
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Campfire Outfitter
Joined: Jun 2008
Posts: 13,354 |
14 miles today.
10-20-30
box Jumps overhead press bent rows Bar over Burpees
10-9-8-7-6-5-4-3-2-1
Flat Bench
Eat Fish, Wear Grundens, Drink Alaskan.
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Joined: Feb 2002
Posts: 13,659
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,659 |
There's several different ideas behind it. Louie Simmons group (Westside) has been doing it for a long time but I believe they've moved to bands more than chains for their dynamic effort but still use chains for various things.
Cliff notes version is to use sub-maximal weights working to move them at max speeds.
Weight on the bar at the bottom of the squat (or bench) should be in a 50-60% range (most of chain resting on floor). If someone squatted or benched those light weights (50-60%) at max speed they have to slow down at the top of the lift....with chains/bands the resistance increases through the range of motion and the lifter can continue to try to accelerate the bar. Again, that's just a cliff notes version....you can research Westside's Dynamic Effort days.
My end goal isn't the same as Westside but I'm a big believer of incorporating dynamic effort in. Thanks for that info/explanation.
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Joined: Dec 2002
Posts: 1,654
Campfire Regular
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Campfire Regular
Joined: Dec 2002
Posts: 1,654 |
Drew my NR MT Big Game Combo so I guess all this sweat isn't for naught. Yoga & treadmill run yesterday AM, dumbell and bodyweight stuff PM. 60min on bike this AM.
"There is no excellance in Archery without great labor". Maurice Thompson 1879
Nothing clears a troubled mind better than shooting a bow. Fred Bear
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Joined: Oct 2016
Posts: 2,656
Campfire Regular
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OP
Campfire Regular
Joined: Oct 2016
Posts: 2,656 |
congrats! I hear the hunting in Montana is OK
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Joined: Apr 2005
Posts: 13,760
Campfire Outfitter
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Campfire Outfitter
Joined: Apr 2005
Posts: 13,760 |
15 min elliptical 10x3 min rounds thai - 1 min on elliptical between rounds 15 min elliptical
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Joined: Apr 2005
Posts: 13,760
Campfire Outfitter
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Campfire Outfitter
Joined: Apr 2005
Posts: 13,760 |
Early am was:
Elliptical 15 min
Snatches
Circuit - 1 min rest between rounds Sumo DL Weighted Dips Weighted Chins Rev Hyper
Elliptical 15 min
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Joined: Jun 2006
Posts: 46,079 Likes: 5
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,079 Likes: 5 |
Did my local route with the pack yesterday, up to about 1,100 vertical. Still sore, I strained my lower hamstrings a little on both sides, almost like a charley horse, never had that happen before.
I think I need to increase my IPA intake. Electrolytes and all that.
A wise man is frequently humbled.
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Joined: Apr 2007
Posts: 32,312
Campfire 'Bwana
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Campfire 'Bwana
Joined: Apr 2007
Posts: 32,312 |
Did my local route with the pack yesterday, up to about 1,100 vertical. Still sore, I strained my lower hamstrings a little on both sides, almost like a charley horse, never had that happen before.
I think I need to increase my IPA intake. Electrolytes and all that. Slung metal all day, then walked 7.5 miles, about 500' vertical says Strava. Absolutely perfect weather. I'm having a dry pandemic.... which is the height of irony.... just kinda worked out that way, haven't had a beer in over 3 months.
The CENTER will hold.
Reality, Patriotism,Trump: you can only pick two
FÜCK PUTIN!
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