I don't see how a set of 30 can focus on good form. There are too many reps, you're bound to get lazy. And the weight is too light to mean anything for your form. But don't worry, after reading Dave's log I'm sure this was his idea.
Just to clarify what actually happened, we gave Vit comments on each rep. The weight was light enough that he could alter his form slightly while still getting the weight up.
Towards the end of the set my lower back, glutes, and hamstrings were on fire so I really had to think about keeping good form mainly to prevent losing the arch in the lower back. I think it forced me to practice using good form but I'm not sure how much this would reinforce using good form with heavier weights.
Form work, and basically ALL work should be 1-8 reps for powerlifting unless it's assistance (back extensions, flyes, or whatever). The competition lifts for more than even 6 sounds like madness to me. Form on a lift that's 40% of your max is nothing that the form on 70%, which is a lot, but not exactly like 90%, which is almost, but not quite, identical to 100%. Every lift, in every different percent range, is a totally different animal. Form work should be somewhere in the ballpark of 70% triples, 80% doubles. JUST DO SHEIKO!!!!!!!!!!!!!!!!!
There was something Bill Starr posted a while ago about doing light-weight, high-rep sets when injured to promote recovery. That was also half of my inspiration.
Agreed. High reps for blood flow -> recovery. If the competition required more than one rep then high reps would be also used for form (think running, swimming - each stride/stroke you try for form, even when you're tired) but in powerlifting you only get 1 rep, so form has to be good at HEAVY weight, not good at light weight and shitty at heavy weight.
@Jake: I totally agree with you. The light set was just a starting point for developing form. It's much easier to initially correct at a lighter weight than just jump 70% to start working on it.
10 comments:
I don't see how a set of 30 can focus on good form. There are too many reps, you're bound to get lazy. And the weight is too light to mean anything for your form. But don't worry, after reading Dave's log I'm sure this was his idea.
haha ya basically Dave says jump and I just ask how high
Heyyy - I got the idea from Jake's post on Brent's form. Maybe he didn't have 30 reps in mind, though.
Just to clarify what actually happened, we gave Vit comments on each rep. The weight was light enough that he could alter his form slightly while still getting the weight up.
@Vit: did it help?
You guys need to read Practical Programming. It has this great chart about set and rep schemes. The final column (>20 reps) simply reads "Silliness".
Towards the end of the set my lower back, glutes, and hamstrings were on fire so I really had to think about keeping good form mainly to prevent losing the arch in the lower back. I think it forced me to practice using good form but I'm not sure how much this would reinforce using good form with heavier weights.
Form work, and basically ALL work should be 1-8 reps for powerlifting unless it's assistance (back extensions, flyes, or whatever). The competition lifts for more than even 6 sounds like madness to me. Form on a lift that's 40% of your max is nothing that the form on 70%, which is a lot, but not exactly like 90%, which is almost, but not quite, identical to 100%. Every lift, in every different percent range, is a totally different animal. Form work should be somewhere in the ballpark of 70% triples, 80% doubles. JUST DO SHEIKO!!!!!!!!!!!!!!!!!
There was something Bill Starr posted a while ago about doing light-weight, high-rep sets when injured to promote recovery. That was also half of my inspiration.
Recovery is totally valid. Not the same as form though.
Agreed. High reps for blood flow -> recovery. If the competition required more than one rep then high reps would be also used for form (think running, swimming - each stride/stroke you try for form, even when you're tired) but in powerlifting you only get 1 rep, so form has to be good at HEAVY weight, not good at light weight and shitty at heavy weight.
I post long responses.
@Jake: I totally agree with you. The light set was just a starting point for developing form. It's much easier to initially correct at a lighter weight than just jump 70% to start working on it.
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