Slow and Heavy Questions

[Buttercup]

Hi, Cathe! I have a couple of questions about the Slow and Heavy series. Regarding the Legs and Shoulders tape, I know you have some exercises in between the heavier exercises (squats, lunges and plies) that are used for prefatigue because of the issue of being able to safely get a very heavy weight on the shoulders. I recently acquired a squat rack that allows me to really heavy up. Should I skip the prefatigue exercises? Should I add another set to the heavy exercises if I do that? Should I add in a different exercise if I eliminate the prefatigues?

The other question is about the negatives. You make a passing comment about how the 6-2 count could be reversed and now I am intrigued to try this out. Would you suggest that one follow a rotation of doing negatives for 3 weeks just like the regular S&H rotation? Or would it be better to do S&H normally and then do S&H in reverse (for lack of a better term) then back to normal the next go round? I also wonder if any Cathephiles out there have tried the negatives and what kind of results they have gotten. Thank you in advance for your help.

P.S. I also want to thank you for all the wonderful help you provide through your videos. I've been with you since 1994 and through 3 pregnancies. You helped me lose over 40 lbs. from baby #3 and my DH says I'm in better shape than I was when I met him 12 years ago! Thank you so much for your great, tough and best of all, effective videos!

 

[rockette]

Hi,
If you go to the video questions and comments forum there is a discussion about one person's recent experience with the S&H reverse count. I believe that is also the title of the thread. It sounds great. Can't wait to get my S&H dvd!
Valerie

 

[Buttercup]

Hi, Rockette! Thanks for pointing that thread out! I'm definately going to give negative training a try. I wonder, still, if any one has a squat rack and if they modify to accomodate it? Right now, I'm throwing in an extra set of the slow work and forgoing the pre-exhaust since I can train with even heavier weight. I had maxed out at about 70 lbs. and it was getting a little hairy and scary to get that over my head. Now, with the rack I can go heavier, but not quite as heavy as I thought I could since the slow count really forces me to use good form.

 

[cyberfit]

Hi Buttercup. I use a squatting cage when I do S&H Legs (curling a 55# barbell is about my limit.) Usually, my barbell is loaded at 75# for S&H squats. I have continued to do the pre-exhaust exercises, but I use heavier weights than Cathe and her crew are using; 30#, so not super heavy. I could probably increase my weight a bit on the squats, but at 75# I usually feel a nice burn, especially by the last set.

I don't have any advice to offer, just wanted to let you know that I'm squatting heavy with the assistance of a cage and how I'm approaching S&H Legs. Your question is interesting and I would like to hear some opinions and advice from others.