StrongLifts Advanced and Resistance Bands

[Doo]

Just ordered a set of resistance bands from Iron Woody for 20% off during Christmas season. I would like to incorporate them. Could I incorporate Squat and Bench Press band work during Deload Phase (Weeks 5 and 6)? Substitute band resisted push-ups for Turkish Get-Ups (or in addition to)?

I would like to use bands with Deadlifts but haven't figured out how to secure the bands using my home gym equipment.

[Mehdi]

You *could* do 8x3 on monday instead of 5x5 while using bands (8x2 on bench). Start at 50% of your max in week1, build up to 60% in week 4. Then no bands in week 5-9. Expect lots of soreness from using the bands though. Band resisted push-ups instead of TGU is ok. You'll keep a log of this? Would like to see how that goes for you with the band work if you do it this way.

For deadlifts: wear a belt, 1 feet on 1 side of the band, let the band go through the belt just under your belly, then back down to the other feet and stand on it too. That's what I do. Other ways are inside your power rack (if you have something to attach it to, maybe you can weld something) or get a band platform (elite fts has one). Would stick with the band work on squats however, it does carryover to deadlifts somewhat anyway.

[Doo]

You *could* do 8x3 on monday instead of 5x5 while using bands (8x2 on bench). Start at 50% of your max in week1, build up to 60% in week 4. Then no bands in week 5-9. Expect lots of soreness from using the bands though. Band resisted push-ups instead of TGU is ok. You'll keep a log of this? Would like to see how that goes for you with the band work if you do it this way.

I log all my worksets including assistance exercises that you would shake your head and ask why I am doing that. When I do band-resisted, I will note it. The tricky part with the bands that I don't understand is how to account for the band strength especially with regards to a "full stretch" producing the max rated weight for that band. Then is that full stretch band strength added to the bar weight to yield the 50-60%.

Also, I am now finishing up Week 3 (suppose I should have mentioned that) so if I do this I guess I would only do it on Monday of Week 4 just to try it out and then wait for my next program to incorporate band work.

For deadlifts: wear a belt, 1 feet on 1 side of the band, let the band go through the belt just under your belly, then back down to the other feet and stand on it too. That's what I do. Other ways are inside your power rack (if you have something to attach it to, maybe you can weld something) or get a band platform (elite fts has one). Would stick with the band work on squats however, it does carryover to deadlifts somewhat anyway.

I figured I would have to do something like this. The problem is that the last time I supported a band under my feet, I raised one foot slightly and sent the band into a finished ceiling leaving a nice little dimple. I guess that will be another way to make me keep my feet flat on the floor.

[Mehdi]

On the resistance => the bands can't be loose in the bottom position. You want to have tension from start to finish. This is why you're going to be sore: way down is also harder when resisting tension. How much resistance you get depends on how you fix the bands, but you'll figure it out with practice. Just start with mini bands on bench, maybe light bands on squats (or mini too to get used to it). Best is to use bands max 4 weeks then switch to chains. Since you just started, stick with bands. Again: bands are hard, harder than chains, especially on your upper-body when doing bench press, it's tough on the shoulders.

You better incorporate the bands next time you do the sl 5x5 advanced. You need 8x3 (8x2 on bench) volume, since you're now entering the deload/low volume phase it doesn't really make sense (3x3 speed work is useless). 30-45sec rest between sets btw. Imagin you train with someone else and you try to beat him in terms of speed. If you do it correctly your last sets should be faster than your first sets. If bar speed isn't fast, you're using too much weight/too much band tension.

[Doo]

Excellent. Thanks.

I would have liked the Woody band DVD but would prefer to spend my money on hardware. Instead, I finally found some info on the internet on how to anchor bands for various exercises but the Deadlift one was kind of vague. The picture for the Deadlift showed the guy using hardware that held the band. He definitely wasn't anchoring it with his feet.

I would like to try some band-resisted dips and pull-ups sometime in addition to using them for the big lifts. During warm-up, I will use the mini to do the behind-the-neck pull aparts that were part of Cressey's Maximum Strength. Some band-resisted GHRs and RC abs will be tried some time also.

Only chains I have are some that I found in the garage years ago when I moved into our house. They are only 10lb though. I think they were used to pull a car. Wouldn't use a chain to do that nowadays if I decided to use a car to pull another car. Strapping is better because it gives a little. Anyway, I played around with them trying to resisted push-ups but they were more trouble than they were worth for only 10lb. They did come in handy with the cable work for Maximum Strength. I used them to connect my top and bottom cable hooks to make one positioned at chest level.

When the new bands arrive, I think I will let my girls have my bands with handles. They were only good for warm-up and stretch anyway and I can do that with the mini band.

[Mehdi]

You're welcome.

This is the platform they use. Jump stretch sells it. Feet are elevated it seems though. Maybe there's one flat/one elevated side. Check also bottom here: http://www.wannabebig.com/article.php?articleid=271




This guy attaches the bands to the the rack. Best is to load the rack to prevent it to move, lots of tension. Or bolt the rack to the floor.



Victormor does it this way


I swear I had a pic of deadlifts attached to the belt the way I do it, but can't find it.

Myeah the bands with handles are no good. Can't do anything with them. For the chains: you need at least 20lbs for bench/squat, anything less is too light. I use pieces of chains that were attached to an anchor, it's a bit too thick though.

[Doo]

I'm going to rig something that would be secure and safe for using resistance bands for deadlifts. Once I figure it out, I'll post something.

I like the platform. Feet slightly elevated is a deadlift variant but I don't know that I would want to always do that. I have thick interlocking pads that I put on the floor when I do Deadlifts and Power Cleans. I could remove the middle portion and I bet that would be close to bringing bottom of feet and bar (w/ 45lb'ers) to same level.

It's going to be hard waiting 5-1/2 more weeks to try bands with the big lifts so I suppose that using them with some assistance exercises will have to do for now.

[TempestTenor]

What is the purpose of doing these exercises with resistance bands instead of adding more weight?

[Doo]

Mehdi posted this link in a previous thread above. Cressey explains it very well in the Accommodating Resistance: Defined section on the page.

[Mehdi]

What is the purpose of doing these exercises with resistance bands instead of adding more weight?

The more you push/pull the weight to the ending position, the more tension on the band, meaning it gets harder as you get closer to lockout. This forces you keep pushing the weight and to be fast. So the bands build lockout strength/speed.

[TempestTenor]

Thanks for the info and the article.

[Doo]

Got my Woody's bands today. Nice with the discount. 3 pairs of varying resistance for $78 including shipping. Today is a rest day but I tried a set of band-resisted pushups using the strongest pair (Medium) and whipped out 10. I used the Mini-bands for some Behind-the-Neck Pull-Aparts. Will use them with squats, bench and deadlift in the future.

[muddy]

On deadlifts and bands:

In January I will be in a new place, and able to setup a more complete home gym. I was planning on building a platform, going with the 5 4'x8' plywood sheets plus 2 2'x8' horse stall mats approach. I'd been debating ways to build in either straps that ran front-to-back underneath the platform and had hooks to hook in the bands up top, or something else along these lines.

Here's something from the "something else" department:

http://www.t-nation.com/free_online_for ... 4&pageNo=7

Scroll down to the posts/pics by "tedro". Downside of his approach is that I'm not sure the metal hardware for the hooks are easy to remove when he doesn't want them around. Pics of what he did:





If anyone's interested, rubbermats.com will sell pre-cut 2'x8' horse stall mats and ship them for around $110 all included (at least to me in California).

[Doo]

^ Nice setup.

Mine has to be portable as the area is used for other things. I temporarily put down some 1/2" thick interlocking rubber mats that give me 6'X10'. Works ok but I cannot let the weights drop to rapdily or I will likely damage the concrete floor but I suppose I would first damage the bar. I should be able to lift for quite a few more years given that I am only 45 so I may eventually end up spending $1000 on bumper plates. Problem is... I don't know how to get my wife to agree to such an expenditure. My home gym has been built slowly over time. I may add some anchors for bands but they will need to be removable as well.

[muddy]

This probably doesn't help you much (it's not that portable), but if you need to be able to drop metal plates without trashing your floor (your bar might be another matter), this seemed the best platform I've run across in my looking into platforms:



But maybe that'd give you some ideas on things you could do? Carpet scraps under a rubber mat in a 2'x8' well seemed a sensible way to lessen impact/sound. If you want to skip ahead in the video to get a sense for the finished product to decide if watching the whole 5 minute video is worth it:

http://www.youtube.com/watch?v=_rvPYabrD_A#t=4m40s


On the wife/bumpers front, if the set were more like $500, maybe it'd be an easier sell. My wife recently (even enthusiastically!) OKed this purchase after hitting month 5 and all my early goals in SL5x5:

http://store.wfwclub.com/140kgbumperset.html

She's gotten into SL herself just from watching me rave on about it, after years of being bored with the ineffective workout methods I was shown when signing up at the local "gym". So that has definitely helped. The bumpers are shipping to my new place where I have space for them, so I don't have them yet and can't comment from any hands-on. But the crossfitters seem to give them glowing marks.