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2.27K viewsMay 8, 2018

Tim saunders (anonymous) April 24, 2018 0 Comments

im currently on week 4 of 10/20 Life programming and wanna know when doing assistance work such as speed deadlifts or deficit pulls and etc.. what kind of weight should we used based off the percentages of our max?

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Paul Oneid Answered question May 8, 2018

3 Answers

Answer 1 · 2018-04-25T10:43:34+00:00

Usually when I do speed work for deadlifts, it’s based on 50 to 60% of a max lift. The focus is to work on perfecting my technique and work on bar speed. Hope this helps.

Ken

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Ken is a full-time Firefighter and Rescue Technician with the Oshawa Fire Department and is a certified Kettlebell Coach and WKC Master Trainer. Ken competed in Kettlebell Sport and won several championships across North America. In 2012, Ken competed in the Firefighter Combat Challenge where he won the Canadian National Championship. Ken trains at his home “Outlaw Powerlifting” gym outside Toronto, Ontario with a team of lifters that train and compete together. Ken is an Elite powerlifter in the 275 and 308 lb weight class and his current best lifts are 940/550/705 and his current goal is to squat 1000 lbs to become one of the few lifters to achieve that goal in their early 50’s.

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Answer 2 · 2018-04-28T18:21:27+00:00

Hello,

For assistance work, I think you should work off of RPE. If going off of % only, you’ll get yourself into trouble since your assistance work should be hard and catered to attack your weak points. It should be, in most cases, significantly lighter than your main work.

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.

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Answer 3 · 2018-05-08T10:21:31+00:00

By definition, “speed work” should be in the 60-80% range and should be RPE 10 – meaning that maximal effort is being put into every repetition. The RIR (Reps in reserve) should also be 6-9, which means you could do about 7-10 reps with it. If you have a bar speed measurement device, the speed of the bar should be between 0.7 and 1.0 m/s. Now that that is out of the way, the take away point is – the weight is going to be different depending on how fatigued you are from the main work. Choose a weight at the low end of the range and try to move it as fast as possible. Over the course of the training cycle, increase it as you can, while maintaining technique and bar speed. Video will help a lot. If using accommodating resistance, the % should be reduced to 35-60% of 1RM, with around 25% of your 1RM in bands, or chains, or both. Hope that helps!

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Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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