How heavy on lockouts?

[Nathan]

I am going to start doing some lockout bench and squat and I am wondering if this is usually done as heavy as possible or something like 70% but high rep? I thought maybe the squat would be as much as possible for maybe 6-8 reps but not sure if higher reps would be more beneficial especially with the bench press? I dont know so someone straighten this shit out for me.

Oh ya, what is the range of motion for lockouts or should it vary from week to week?

 

[DADAWG]

for me personnaly i dont do many reps with lockouts , usually 1-3 reps ocassionally i might get froggy and do five but thats about it , the purpose of lockouts for me is to handle heavier weight than normal and that dictates lower reps for me .

 

[blackbeard]

same here..when i did rack deads it was always with a weight heavier than my 1rm from the floor

 

[pullinbig]

dont do lockouts on squats. if youy missing your squats at the top its prolly cause you getting folded over. do gms instead as an assitance exercise.

 

[blackbeard]

dont do lockouts on squats. if youy missing your squats at the top its prolly cause you getting folded over. do gms instead as an assitance exercise.

good catch PB

 

[Nathan]

I am now adding GM's to my routine on a weekly rotation with squats but I was told to do lockouts on squats to increase explosiveness along with doing ass to ankles with a light weight and working on speed. What is wrong with lockouts on squats?

 

[pullinbig]

box squats increase exposivness. lockouts on squats are useless in my book. the only purpose they serve is let you feel heavier weight. but you aint squatting it so whats the use? by the time you get to that portion of the squat if you still in good form the momentum carries you thru the lockout. benching however is a completely different ball game.

ricky dale crane is the only PLer i have ever heard of even doing lockouts on squats. he did his more to practice his walk out/setup than anything else.

but if you set on them give it a whirl.

my premise is if you want a big squat sthen squat big. light weights and half reps will not get it done if this is what a routine is based on. sure speed work can help but nothing adds lbs to the bar more than adding lbs to the bar.

 

[DADAWG]

box squats increase exposivness. lockouts on squats are useless in my book. the only purpose they serve is let you feel heavier weight. but you aint squatting it so whats the use? by the time you get to that portion of the squat if you still in good form the momentum carries you thru the lockout. benching however is a completely different ball game.

ricky dale crane is the only PLer i have ever heard of even doing lockouts on squats. he did his more to practice his walk out/setup than anything else.

but if you set on them give it a whirl.

my premise is if you want a big squat sthen squat big. light weights and half reps will not get it done if this is what a routine is based on. sure speed work can help but nothing adds lbs to the bar more than adding lbs to the bar.

i do occasionally do lockouts/quarter squats but just for the reason you mentioned i really do struggle with my walkout and setup on big weight , ive got 1 bum foot that makes it hard to set up with .

 

[pullinbig]

have you watched ricky dales setup dawg. he has the best setup for the least amount of work i have ever seen. he even backs out while on a monolift. he puts one foor under the weight and leaves the other one back. pops it up then steps back with the forward foot and steps out with his back leg. heres a clip but it seems to be giving trouble. maybe itll work for you,

http://www.irongame.com/videos/RickeyDaleCrain800.ram