Another quiet night at the gym, but that was fine and ideal for tonight’s fun. A few days ago I did DE (dynamic effort) squats and now it was time for DE Deadlifts.
The object here is speed and power off the floor at 60-70% of my 1RM. I gave myself 30-45 seconds between each set of 2 lifts.
60%-261# x 4
65%-281# x 4
70%-310# x 4
330# x2
Compelling, isn’t she?
I started off with 3 rounds of Burgener warm-ups and continued to loosen up with,
Kettlebell Swings, 20 kg. 20/20/20.
Kettlebell Snatch, 20 kg. 20/20/20.
The main event was,
Dynamic Effort (DE) Back Squats at 60-70% 1RM.
60%, 190#: 4×2
65%, 210#: 4×2
70%, 225#: 4×2
This was an excellent Saturday morning in the corner.
The back squat is something I have been neglecting of late, so tonight I was up for a dynamic effort (DE) session and since time was short, I stayed focused and as a result, walked away with a good workout.
Dave Tate, founder of EliteFTS says this about dynamic effort sessions, “Dynamic effort is defined as lifting a non-maximal load with the greatest speed possible.”
So, it is all about the speed. This trains the nervous system to lift fast and you will need that speed to lift heavy, (and who doesn’t need to do that?) My lifts tonight were from 60-80% of my 1RM, which I would obviously like to increase.I warmed up by squatting with an empty bar and then loaded 135# and did a few more. I was ready to go and set the bar to 190#. Each set would be done with two fast reps, deep and with good form with 90 seconds between sets.
190# 5 x 2
225# 5 x 2
250# 2 x 2
I have been alternating wearing weightlifting shoes and flat Chuck Taylors and although I wore the lifting shoes tonight, I am still undecided which I like better for back squats. Anyone have any opinions on what the footwear of choice is for squatting?
