Question

3.43K 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 · 2018-05-08T10:21:31+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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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

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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Answer 3 · 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 Whetham

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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