[quote]browndisaster wrote:
that banded squat setup looks complicated. Nice home gym setup btw[/quote]
The set up isn’t that complicated… How I’m going to get multiple per side on the bar will be complicated though.
Thanks, I have a solid bench (appears to also be near comp height), a pretty solid power rack (lol I’ll have to upgrade a couple years from now), a couple adjustable dumbbells, a shitty adjustable bench (I’ll throw this away when I get an flat-incline db bench), and a lot of weight. I think this is my bar (it was part of a set, and it’s from the same place/looks the same) http://www.dickssportinggoods.com/product/index.jsp?productId=21340816&cp=4406646.4413887.4414035.4414033.12598195
I’ll be upgrading to a 1500 pound capacity Power Bar from Elitefts this fall/when I start deadlifting in the 400+ area, and squatting 350-360… Or whenever the bar starts making me uncomfortable. I’ll probably move my equipment to the garage eventually, and will make sure to get some type of GHR, and blocks to pull from when I do that. Both will probably be homemade if I can get them made.
AM: extra workout: Double band leg curls two minis 20, 20
PM: Max effort bench
max effort close grip bench press
45X5
95X5
115X5
135X5
165X5
185X3
205X1
220X1 easy
230X1 this was a crazy grind
210X1 flew up practically like speed work
DB floor presses
70’sX13 1 minute rest
70’sX6
70’sX5
70’sX5
snatch grip bent over row
165X16
165X14
165X10
fat grip dead hang pull ups
bwX8
bwX4
bwX6 I was going wider than I intended
bwX3 grip brutally murdered by this point, and I couldn’t even hang on the bar after regripping
partial DB rear delt raises
35’sX25, 30 second rest
35’sX15
35’sX10
35’sX17 continued until I physically couldn’t move it more than a couple inches
Very good session, the band DE work is really paying off (at the very least to teach me to aggressively go from 0 to 100%, and to keep it going to lockout)
tweet[/quote]
I found it on gracie vanasse’s (the blonde one) youtube account. She’s strong (for a woman), and the other woman in video (Laura phelps sweatt) is actually stronger than me. I however doubt very greatly that she is natural (unless she has horrible genetics for looks).
I do agree that it would be great if more women lifted, and actually got strong.
AM: extra workout: Double band leg curls two minis, 25X 25X
PM: Dynamic squat/deadlift day
DE low bar wide stance squats against light bands 200X2 for 6 sets, 1 minute rest 220X1 235X1 this last one was crazy hard, I had a very solid set up, and even then it was a close miss, unfortunately the video cut off at 220 I think.
conventional stance DE pulls against doubled light bands 235X1 for 8 sets ( I think, haven’t looked at the video yet)
ultra wide stiff legged deadlift from floor
225X5
225X5
225X3
arched back extension with barbell on chest, and DB side bend super set
50X12, 75X12 1 and a half minutes rest
50X12 75X12
50X12, 75X12
50X11, 75X11
I recorded the DE squats (cut off after the 220 set so I couldn’t record the extremely ground out rep), and the DE pulls. I walked down after the squats to go say hi to my parents (I typically do it after I am very loud), and apparently I was having a nose bleed from my squat. The videos will be up in a bit with the links.
Hey man I personally think you need to drop the weight on the bar and possibly add a heavier band for Squats. I personally feel you should be quicker popping out of the hole especially considering your specifically training it as a DE move. The whole point of Dynamic Effort is Speed. You basically want to be light on the bar so in the hole your able to just blast up and then the bands kick in hard to force you to continue that speed through the sticking point as fast as possible. When and if I use bands I usually go like this for bar weight…
so for me the heaviest weight I use is 220-270. No offense meant by this in any way but my squat is about 100+ pounds more than yours and your actually hitting close to the same weights I would for my DE work which is why your slow out of the hole and then almost being forced to grind even more once the bands hit. You want to take DE work as a opportunity to perfect technique and speed nothing else is important here. If your grinding in any way especially from the get go your going to heavy. I know this may seem weird but, my training partner Sam Byrd is 850+ RAW Squatter and his DE or Speed Days NEVER go over 450 and I have only seen that once.
As a side note your really rushing your set up your trying to step back as soon as you pick the weight which is wasting excess energy and hurting your foot position. Take your time. Its one of the perks of training at home no one is waiting on your Squat Rack so no need to rush. Get under the bar, Take breath, Stand up and get stable, then one foot back make sure stable then the next. Lastly maybe it the angle of the camera but, it looks to me like you have the bar off centered on your back. Looks as if it is sitting more to left hand side of the screen and has the bar tilted up in a almost diagonal line. May just be me though.
Deadlift looks great maybe a little more aggression and really pull that bar quick driving the hips hard. Once again the point is speed even though there is only 200 or so pounds on the bar from the get go pull it as hard and aggressively as you would 400.
Thanks I am actually really enjoying Sumo works great for my already short legs and wide hips haha.Hope this helps and don’t just change because I said so. If your making gains then your doing something right atleast for you but, its something to ponder.
I noticed most of that too. I only have micros/minis/light bands, and I think I’ll drop the bar weight by 15 pounds on the first two weeks, and 20 on the last for the squatting, and see how that goes. For the bar being so off balance, I never noticed it until I recorded the squatting.
And I’m not really used to the bands pulling me back, so I think that is most of the reason why the walkout is like that. I’ll make sure to take my time, and that everything is even. So the cycle will be 145/165/180 with similar reps. Will continue this post later, I have to go.
Continued: I think the deadlifts are a good weight currently, I just need to be more aggressive. Thanks for taking time to watch the video.
Extra workout: double band leg curls two minis ( one per side) 30, 30
I had dropped something on my toe today. Nothing in there is broken, and the only thing bruised is the skin under the toe nail, and my ego. The toe nail is also a tiny bit cracked.
DE bench against micro minis 125X3 for 8 sets, 45 second rest
wide grip over head press
65X6
95X6
115X6
125X6
140X0
wide grip bent over row with 2 second hold, and one light band per side face pulls
180X8, 20 1 and a half minutes rest
180X6, 12
180X5, 6
180X4, 10 (form was a little off on the first few reps trying to get into position)
fat wide grip dead hang pull ups
bwX4 1 minute rest
bwX4
bwX4
DB shrugs with 3 second hold
70’sX18
70’sX12
70’sX10
70’sX8
close grip dead stop tricep extension, and wide grip curl with three second eccentric
95X15, 7
95X11, 3
95X6, 5
ME moderate stance low bar squat
45X5
95X5
135X5
185X5
225X5
255X5
275X3
295X1
310X1
320X1 this felt light, but was very hard… Thanks reverse band squats!
ultra wide sumo deadlifts (keeping hips low at start)
275X8 1 and a half minutes rest
275X6
275X3-4 once again I am not sure which, I know I got at least 3
arched back extension with 2 second hold zercher style, and behind head weighted sit up
40X15 25X9 45 second rest
40X13 25X3
40X11 25X3
40X12 25X3
barbell glute bridges and seated doubled mini and micro band abductions
255X13, 10
255X6 , 8
255X8, 5
I have three videos of my squatting recorded. It is 295X1, 310X1, and 320X1.
[quote]MightyMouse17 wrote:
Can’t see the videos, but I need to get stronger fast. I’m not gonna let some 15 year old beat my total! lol[/quote]
You have to quote the message to see the link. T-Nation does not show the links for some odd reason.
I accidentally had the volume up and my co-worker said “What the hell was that!” I told her it was a guy shitting himself. Lol kidding. Great squat man!
[quote]MightyMouse17 wrote:
I accidentally had the volume up and my co-worker said “What the hell was that!” I told her it was a guy shitting himself. Lol kidding. Great squat man![/quote]
Thanks, I think I kept my form pretty solid for a max. I still have a long way to go until I’m good, but I will be eventually. I’ll be shooting for 330 five weeks from now with my wide stance.
AM: extra workout double band leg curls (1 mini per side) 35, 35
PM: sprints
10X500
That ends that cycle for that extra workout. I think I got some extra mass near the knee joint from this (lol then again I cannot see back there). I’ll be starting another one tomorrow for some single leg hip thrusts, or something. My glutes have been feeling a bit inactive lately, so it will likely be a big help.
