Sunday, November 21, 2010
More Banded Deadlift Training..
Great job on the banded deadlifts. Awesome when a plan comes together.
I don't know how much you've explained to others about how I teach the bands.
A couple of things.
1. There are no silly calculations here concerning "how much weight at the top". This comes down to having a lot of volume under your belt and a whole lot of work under fatigue. The reason people do calculations and try to pick some predetermined based on a rule they've read is because they can't handle what the bands throw at them. They need to make sure it's not "too" heavy.
Here it doesn't matter. Ashiem did a number one mini band where he just ramped up the weihts to a struggle set. And here on this cycle he went to the red band.
2. The struggle sets. The idea here is to work up to a weight that you cannot lock out. On purpose. And then "struggle". Actually, Ashiem coined the name "struggle set". And that is exactly what it is. This is similar to "working the bottom of the deadlift" where you place the bar underneath something so it stops at about mid shin (the sticking region) and struggle against it.
Here, we do that with bands, starting out with weights we can lock out well and moving on to weights we do a couple of struggle sets with. Here Ash does 225 and then 245. Now, comes the whole purpose. After the 245 he goes back and is able to lock out the 225 which he struggled with before. That is how it is supposed to work. It is a process of facilitation.
Then after that he pulls some heavy ones.
Notice how explosive he is on the early banded sets..
All this serves another purpose. To erase all the nonsense about how you can only do so many deadlifts and how it will ruin your back. You can do what you are conditioned to do. Ashiem could not have done this in the early days. He has trained for it. His training is harder than his max lifts. That is, if we consider his PR days "contest" days, his "regular" training is much harder.
After watching Ashiem do this, BACK TO BACK, with an earlier banded deadlift cycle, complete with struggle sets, what do you think the chances are of him getting injured during a heavy PR attempt?
When Calluses Tear Off....How to Deal with
I explained to you a while ago how to take a little bit of gauze and some sports tape to tape your hands where the calluses are. Basically tape around your hand at the palm and around where the calluses are. First you put on a think layer of gauze. This is to keep the tape from sticking to your calluses. Then you lightly tape around all this. Just enough tape to provide a layer between the bar and your skin but not enough to interfere with your lifting. Some chalk helps with this as well in case the tape interferes with gripping. This does two things. It keeps calluses from getting ripped off because the friction is against the tape instead of the calluses and it is thin so it still allows pressure against the skin which develops the calluses and makes them harder. Your problem is not having calluses, it's having underdeveloped ones that rip off too easily. This doesn't happen to others as often as it happens to you.
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