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Split Advice

extra day devoted to speed15954

csizemore21 private msg quote post Address this user
I'm currently running a u/l split with an optional weakoint day. Anybody have any thoughts on changing it to a speed work for 2 of the big lifts and that its. Like 8x3@ 50%?
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csizemore21 private msg quote post Address this user
Would be set up as u/l/speed/u/l/off/off repeat
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SRorhrbac0808 private msg quote post Address this user
That's how I train
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csizemore21 private msg quote post Address this user
@SRorhrbac0808 actually nice to know, thanks for the input
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lolssons private msg quote post Address this user
I did read some where that Christian Thibaudeau swears by doing your speedwork at 80% if you are a raw lifter. Like 80% 5sets of 2 think it was in his 915program.

http://www.t-nation.com/workouts/915-workout-program

Tell me what you think
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_RudeCrew private msg quote post Address this user
@csizemore21 how I train also.
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_RudeCrew private msg quote post Address this user
Quote:
Originally Posted by lolssons
I did read some where that Christian Thibaudeau swears by doing your speedwork at 80% if you are a raw lifter. Like 80% 5sets of 2 think it was in his 915program.

http://www.t-nation.com/workouts/915-workout-program

Tell me what you think


He also says you will put on 7lbs of muscle in 9 weeks.
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Beans private msg quote post Address this user
Quote:
Originally Posted by _RudeCrew
Quote:
Originally Posted by lolssons
I did read some where that Christian Thibaudeau swears by doing your speedwork at 80% if you are a raw lifter. Like 80% 5sets of 2 think it was in his 915program.

http://www.t-nation.com/workouts/915-workout-program

Tell me what you think


He also says you will put on 7lbs of muscle in 9 weeks.


Lol. Totally regardless of height and diet. 7 lbs no prob.
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lolssons private msg quote post Address this user
The 7pounds was not what i was refering to. I was simply asking if he had an input on the 80% instead of the 50/60% we use to see.
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_RudeCrew private msg quote post Address this user
Quote:
Originally Posted by lolssons
The 7pounds was not what i was refering to. I was simply asking if he had an input on the 80% instead of the 50/60% we use to see.


The intent on speed work is speed. I personally can't be that fast with 80% and I don't think most people can.
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csizemore21 private msg quote post Address this user
@_RudeCrew I'm gonna try the speed day instead of weakpoint
@lolssons thanks for the article and idea man
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csizemore21 private msg quote post Address this user
@_RudeCrew I agree with this completely. I couldn't move 80% that fast either
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mikew private msg quote post Address this user
Dynamic effort day at 60% + bands worked well for me. Can be difficult to "go easy" but this approach keeps me fresh and hungry for the max effort days. And the bands add a little extra resistance without going too heavy.

EDIT: and 3 or 4 sets x 8 reps... so slightly higher reps than normal.
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