DE Lower – 9.4.10

Warmup: Foot MFR, Toe Pulls, ASLR, Segmental Rolling, Pressups, Frog Squats, Indian Clubs
–Took a long time to warm up.  Stared at the walls a lot.  Got some good heavy breathing.  I’ve used the same cycles for warmup for a long time, and I feel ready to go.

Box Squats (IPF Metal suit bottoms, barefoot, 12″)
285 8×2
–Keiser rack is very hard to take the bar with an Ivanko bar.  It’s too almost too narrow or not wide enough to get out on the collars.  And the J-hooks are very deep on these racks.  Probably not a purchase I would make.

Dimel DL (out of the rack)
135+205 air 5×5
–Quick 2nd option when I couldn’t go off the floor with the air.

SLDL / Ab Dolly / Triangle Pushdown
60 1×8/8, 80 2×8/8 – off 12″ box
–a little higher than preferred, but working through what we have for now
1×15, 2×20
35 air – 3×15
–Air is measured in PSI
–Tried to get this sorry York GHR set up properly, but so far, it’s worthless

Shoulder Conditioning
Tall Kneeling Indian Club Movement # 2 – 3×10, 10s/rep
Packed Lat Stretch 3x30s/30s

Felt really good.  Squats and Dimels were fast.
Still getting settled.  Getting in some training definitely helps.
I enjoy cycling in using the air, but the rack is not made for powerlifting.  I plan on staying away from squats for a while anyway, so my ME moves will be DLs and GMs where being out on the collars won’t feel so weird.

  • September 4, 2010

Leave a Reply 4 comments

Diego Cannigia Reply

Charlie,

While you commented on the Keiser rack not being particularly powerlifting friendly, you did mention enjoying cycling in the pneumatic resistance. Do you feel that that type of resistance offers an advantage over other methods, in a sense being able to take something off of the table that might be left on if pneumatic resistance is the one style not being utilized in the scope of a broader and varied program using multiple methods of loading? Or is it mostly just a unique change of pace in training that wouldn’t necessarily confer any advantages over the long run for someone using traditional barbells and plates, chains, bands, explosive med ball work, and many of the other more typical tools found in a good gym these days?

I understand the concept behind why pneumatic resistance is supposed to be a very advantageous means of resistance, however I have always been curious if this is one of those things that sounds superior in theory but ultimately doesn’t prove to be any better than the “classic” stuff in terms of actual long-term results. My gut tells me that things likely even out over time, given that bodybuilders have been getting big and lean, powerlifters have been getting monstrously strong, and athletes have been becoming freaky for decades without relying on pneumatic resistance as a staple. And yet another part of me wonders if I am not giving this method its just dues.

Max Bentley Reply

Hi, Charlie.

For the packed lat stretch, would it be possible for you to give a quick description of how you perform this. I am particularly curious about how you go about performing this particular stretch since people seem to have a few different variations on how they go about skinning this cat. But typically the way you handle things is just a cut above what most others are doing.

Hope the move has continued to go smoothly for you and that you’re feeling more at home with each passing day.

Charlie Reply

Diego – If I was using an 8′ bar, or if the rack could contract like an ER rack, it would have been fine. There is a limit to width, but I was barefoot, so I was okay. If I was in chucks or had bigger gear, I would probably want to be wider than the Keiser rack would allow. If the rack had the air control runners in the rack, it would have been miserable for a wide-stance squat technique.

I think the air definitely brings something to the table. I do think the cost of using it in these racks is prohibitive. That is first and foremost.

I am not well researched on this topic, but Sam Leahey was recently telling me about a study that used 1RM of air vs. 1RM of mass and found a greater power output for I think 70% of air. That is very meaningful if everything else was equal. Often you hear the AP crowd say air is better, and 1) of course they are trying to sell it, but 2) the number of air is PSI, not pounds, so the air is going to feel more challenging. The number is something we reference to pounds when we expect something when you take the bar. But we don’t have a reference for air resistance, so it appears harder.
Well, harder doesn’t have to be better.

But regarding the value of interia of air vs. mass, the absence of inertia in using the Keiser has got to bring something to the table.

It is also important to consider if you combine mass and air, and it seems like the bench press techniques are most impacted by a wobbly bar. It feels most like benching with KBs suspended.

I think it might be nice to have, but I don’t think anybody has enough of a reason to say it is better, or you must have it.
I think you are right. Strong is strong. Variable resistance fine tunes the system, and small percentages will matter for a very advanced lifter, but I don’t know that the price warrants a lot of excitement for this.

Keiser Functional or Pro Trainers, that is a completely different story. Those I would take 100 times out of a 100 over a stack weight functional trainer.

Charlie Reply

Max – The technique is similar to what we have seen from Dick Hartzell and the EFS videos.
Except when I see their technique, they are just yanking in all different directions.
If you really need the lat, other things will stretch first, so the technique is to grip and pack first, keep that packed position, and then wiggle around to find the best lat stretch.

The principle is relative compensatory flexibility where the structures that are least stiff will stretch first before the stiffer structures stretch. I think that is a mistake, so the grip and pack tries to make sure the right thing gets stretched.

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