Speed with Style: Dynamic Squat and Pull Cycles
By Casey S. Rusbridge
Here’s a new idea for your tired and worn dynamic squat/deadlift cycle.
No scientific bullshit and no fluff. Just the meat ‘n potatoes in this
article.
Before performing this cycle, you’ll need to take a few weeks to
prepare. Don’t try to jump in unless you’re all ready well trained. I
had been alternating between the three forms of accommodating resistance
methods in my squat training for a while and decided to try putting it
all together in a pre-planned format. The result was pretty spectacular.
This single eight-week cycle put 30 lbs on my squat and was based upon
my goal to squat 600 lbs in single ply gear with the straps down. I’m
well aware that it isn’t smart to attempt to base your speed work upon a
fictitious goal. It often leads to injury or frustration. The increase
in bar weight from my regular speed work to my goal weight was minimal
at best. We’re talking about a 30 lb (five percent) jump on my deload
days. It wasn’t anything serious because it didn’t hurt my technique or
speed. If you’re lacking in abdominal strength, you’ll get smashed on
weeks four and eight. Your “core” needs to be well prepared to handle
the increased pounds. Make sure you work consistently on weighted twists
and sit-ups leading up to this cycle and don’t neglect good mornings and
reverse hypers/45-degree hypers.
No more jibber-jabber…here it is.
DE squat cycle
Week one: 40 lbs
chain + 50% bar weight: 275 X 2 X 8
Week two:
light band + 43% bar weight: 245 X 2 X 8
Week three:
average band + 43% bar weight: 245 X 2 X 8
Week four: light + average band: Start with doubles and work your way up
to a max single
Repeat week one and so on.
Remember, week one/five is considered a “deload” day so don’t worry if
you drop the bar weight to 45–50 percent. I tend to train my DE squat
lighter than the recommended 50–60 percent, especially leading up to
this cycle. When using bands, I was operating in the lower 40 percent
range because I found that this helped me develop the requisite speed
and keep my technique in check. That was the educated response. In
reality, I found that using 245 lbs plus bands or chains was the best
for maintaining a high level of speed. The percents just fell into
place.
So, you just kicked your ass on Friday after week four and are ready to
go to work on Monday’s ME squat session. What do you do? I considered
this session another opportunity to deload. A sample ME session on this
day would look like this:
ME squat on week five and nine
- Spud suspended strap good morning: Perform a few singles with
your 3RM. The point is not to put yourself through the grinder again
because you’re likely gassed from Friday.
- Romanian deadlifts: Feel free to train a little heavier here.
You’ll be fairly fresh because you didn’t expel much energy on your
first movement. I recommend working up to a few sets of 3–5 reps.
- 45-degree hypers: This is an excellent exercise so use it to
target your low back, hamstrings, or glutes. Focus on where you’re
weakest and try to put the emphasis on that muscle.
- Abdominals: Use weighted sit-ups and some form of twists. Add
some extra volume today because, hey, why not? Everyone can use
stronger abdominals.
Repeat this ME day again following your second wave of this speed
cycle. You’re taxed as shit so there’s no reason to push the following
Monday.
I ended up squatting an “easy” 585 lbs with my straps down and planned
to perform a test day about two weeks after this. You can check out the
video of my week four and eight on YouTube (http://www.youtube.com/user/CelticBarbell)
as well as my 585-lb squat. They aren’t the prettiest reps, but the
point was to train as heavy as possible with the hope of setting a PR in
the squat. It worked plain and simple.
In retrospect, I should have included more abdominal work because I felt
unstable after unracking the weight. This explains my emphatic plea for
you to train the shit out of your abs now, doesn’t it? Unfortunately,
just after hitting 585 lbs, I blew out my shoulder again. It has been a
long and rocky road, but I’m working my conditioning and strength levels
back up to perform this cycle once more. Hopefully, this will bring me
over 600 lbs soon and enable me to squat a massive PR at a meet this
summer. Try this for two months and watch your squat grow.
Note to everyone stronger than me and still reading this article: If
you’re squatting over 600 lbs, perhaps double up on the average bands
for week four or attempt light and strong bands. To be honest, I really
don’t know how to help you. I’m not at this level of strength yet and
don’t want to earn the “Yoda” moniker so just use the above as a
template. When you figure it out, email me and let me know what worked
for you.
DE deadlifts
Conventional pull: 315 X 1 X 6 (55% of 565 lbs)
Cleans: Work up to a max attempt on this day. Don’t always try to set
an all-time PR.
Wide sumo pull: Use chains or bands (55% +
mini bands or 40 lbs chains).
Cleans
Connie
Cleans
Wide sumos
Cleans
Wide sumos: Work up with doubles, 55%, 57%, and 60% (315, 365, 405).
Try to perform all your DE pulls raw unless you’re handling weights at
or above 495 lbs. I prefer to work my DE pulls totally raw for no other
reason than that the belt can be a bit restricting (wow, that made me
sound like a “fem”). Perform your sumos as wide as you can. I try to
perform them inside an EliteFTS 2 X 2 rack and my heels touch the sides
of the rack. Again, this cycle is based upon a goal of pulling 600 lbs
so I use 315 lbs as my speed pull. If you aren’t accustomed to training
above 50 percent for your speed work, take some time beforehand.
Cleans are a great way to take a break from performing the deadlift, and
they force you to really develop speed. It will also do wonders for your
overall strength levels. My philosophy on cleans is to perform a few
doubles leading to a single attempt. I might not be able to set a PR
each cycle, but I do try to move the most weight I can on that
particular day. Remember why you
are performing these. Just do your best to move the weight quickly.
At the time of this article, I have performed the ninth week of the
deadlift cycle and will likely plan a test day this Friday. Hopefully,
this will net me a 585 pull or better, setting a 20-lb PR. Wish me luck!
Try these cycles and see what it does for your total. At the very least
it will break up the monotony and give you a chance to experiment. Best
case you end up with a PR on the platform, and nothing gets better than
that! Well, maybe some things…like that blonde model for EliteFTS
apparel? Much better.
Update: The Friday after writing this article, I successfully
pulled 595 lbs, setting a 30-lb PR while using a Metal IPF V-type squat
suit! Although it was a rough lift, I’ve heard that the “internet
judges” gave it three white lights!
Casey S. Rusbridge is a Carleton University graduate with a degree in
film studies. He trains alone out of his garage facility (equipped
exclusively with EliteFTS gear). Look for him to be competing in the IPF
and APF this summer in the 242-lb class, working his way to be one step
closer to an Elite total. Casey encourages every lifter to step on to
the platform and challenge themselves at a meet because he believes that
is the only way to move from “good” to “great” in powerlifting and life.
You can reach him at
c.s.rusbridge@gmail.com.
Elite Fitness Systems strives to be a recognized leader in the
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