They are selling the York Squat Stand for only $209.
you will never see a better stand for less: o lifts, squats and bench, with plate storage to boot!
Take a look at York's basic barbell, a 1000lb'er at 30mm (perfect for basic powerlifting) for $165
back to basics
Cap Bumpers are on sale, as is all their track and field stuff.
There's just a crap load of stuff on sale. They now have all the Pendlay stuff in stock too, so maybe it's worthwhile to just see what's new. They have competition style KB's now too.
As promised previously, here's where I am getting to with these concepts;
Make the fast faster. Don't limit to the barbell. Rotate exercises.
Separate Max and Dynamic Effort via a Binary and Qualitative dichotomy. So, my first big idea was that Dynamic Effort is really all about speed, and the combination of form, speed and weight that is next to impossible to measure outside of lab. Hence, Dynamic methods might be best for those lifts fundamentally 'qualitative' anyways; pulls especially.
For Dynamic workouts, the focus would be pulls, squats and overhead lifts (press, jerk etc). I thought about incorporating two non-competitive lifts in one day as well, such as High Pulls and Strict Presses for instance. However, I think that it would be better to truly work one lift hard, with 8-12 sets of 1-4 reps, and increase the training frequency (5 days a week or more) rather than try to cover too much ground in each workout. This has a lot of potential too as Dynamic workouts tend to be short and sweet, which bodes very well for an athlete's hormonal profile.
For Maximum Effort workouts, one would lean to those lifts that are binary in nature, ie pass/fail. In the snatch, you either complete the lift or you don't. Good examples of max effort day lifts might include: full lifts hang variants power variants snatch balance jerks from various starts and finishes squats, DLs and presses
notice that the overlap here is in pulls, squats and presses again. Ie, an athlete would constantly be working squatting and pulling. That sounds like a surefire way to increase your O lifts.
Like the Westside system, the best application of the supplemental and accessory lifts would be a combination of basics that everyone needs (core strength) and special exercises that would bring up an athlete's weakest links. The latter should be determined by coaches or trusted lifting partners, not yourself!
I'll post examples in a week or two of workouts by the week, to kind of show what I am talking about.
I actually hit a new PR of 205, 205 for 2, and 1.35xBW, as I actually weigh a few pounds less than the last time I hit 195lbs for two. I've also never jerked 205 or had that overhead before.
Every time I read something from Dave Tate, EliteFTS or Louie Simmons, at some point or another, the Dynamo Club and O Lifting gets mentioned as sort of the birth place of their ideas on Conjugate lifting, namely what later was described by Zatsiorsky as such;
Dynamic Effort Method Maximum Effort Method Repetition Method
What I know: Dynamo (an athletic club in Riga) developed a system of training for their Weightlifting competitors that centered around ~30 'special exercises' that were constantly rotated. These were related to but not the classic lifts. These lifters soon rose to claim many national, world and Olympic titles, before the system was later replaced by others (Russian and Bulgarian national systems).
Louie states directly that reading descriptions of these training methods led to his development of the 'Westside Barbell Method' of training powerlifters.
So, here's where I get a little lost; how do your apply the IDEA and the techniques of something like Dynamic Effort methods to something that's already FAST (like the Snatch).
So, that's what I am working on right now. I have tried to find info in English, but so far have been disappointed.
In a few days, when I have a few more minutes, I will share what I have been coming up with as my own solution to these philosophical questions and the system I am trying to develop to address them.
Here's one easy answer: assistance lifts to the classics, performed 'westside style'... ie, DE= 50-60% 1RM with CAT for examples:
For Example, my PR Overhead Squat is 195lbs for 2 reps, so perhaps about 210lbs. 60% of this would be 125lbs, which is the weight I am using in the above video. In addition, there is about 30lbs of Chains, set up such that most of the weight is absent at the bottom of the lift and it increases rapidly as I ascend. I performed one repetition of this submaximal load as explosively as possible, for 8 sets of 1 with about 45 seconds rest between sets. I incorporate a pause as I have no box, and don't wish to pursue to traditional longer pause on a box, typical of traditional Westside training methods.
As a total side note, Dynamic Effort OHS mess up my traps something fierce! Dude, my traps and rhomboids where screaming for a few days after the first time I combined this with High Pulls (part of the mistake perhaps).
- Don't worry about doing high pulls, it's messing up your form; elbows are going back instead of up - Try inserting a pause at the bottom of your Overhead Squats, it will build strength and help recover heavier snatches
So, I tried to shut up and listen. I created this video a few days later and he also graciously reviewed it as well.
- you are very coachable - keep up the good work - you come out of the high hang (open the hip angle) a little too hastily; try to withhold extending the hip just a little while longer
I was very pleased. A friend on Facebook said; 'I can't believe that you got Mike Burgener to comment on your lifts!' I said; 'I asked nicely.'
High Hang Squat Snatches 4 sets of 4 at 100lbs (1 set of 4 at 100, 2 sets of 4 at 105)
Snatch Balance 5 sets of 2 at 145lbs (2 sets of 2 at 145, 1 set of 1 at 155 and 165lbs) (PR)
I felt really good snatch balancing 165lbs, though depth and speed could be better. The main thing is it's 20lbs heavier than I have ever done before (never did heavy snatch balances before). I think that if I keep making progress, doing 175 and perhaps 185, then I can make 155lbs look as for sure, and that's the main goal; perfection at the more realistic weights of 145-155lbs that I am struggling to achieve snatch-wise right now.
So obviously I have to go for 135lbs x 3, or a new PR or something.
I hit 125lbs x3 again, not clean, but did. Then I went for 135lbs x 3. Lost is forward on the first rep. Then two good reps, then I came short/weak on the pull on rep four. so, 135lbs x 2. New PR.
I tried to hit 145lbs, but my ass wasn't havin it. Didn't try the third pull at all.
So in review; Good week. Losing weight/fat, hitting PRs almost every day. IF ain't so bad.
Here's towards the end of my second week on the Smolov cycle It's seven sets of five with 155lbs, which is in excess of bodyweight at this point. That is a great feeling.
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