Thanks for the laugh you caused me BM. You gotta love those type of days.
Great w/o it seems none the less. Keep up the great work.
Phill
I know you have probably shared all of this before but I was still curious…do you compete? how long have you been training?
ericka…i have competed twice…my next meet is the IPA worlds in july where i want to go 800-500-600 in the 308’s…i am 22 yrs old and have been training for powerlifting for a year and a half…bm
bm, do you see any reason why barbell hack squats couldn’t be used as an me exercise? Especially for someone at a comm gym without access to special bars? I was thinking of using these in place of front squats…something like gmorn-close stance squat-gmsquat-hack squat…
Where are those being held at this year?
Best of to you!
that was supposed to be Best of Luck to you. sorry.
snippdawg…to be honest i think there are better movemtns for max eff work…you have to remember the pourpouse of max eff work is to teach you to strain under maximal weights…with bb hacksq your load is quite limited due to grip and body position…i think you would be better off using rack pulls or a deadlift movement like sumo dl off a 4 inch box…i think bb hack squats would be a good assitant movement after your max eff movement for any where in the neighberhood of 5-12 reps…bm
Erika- there july 9-10th somewhere in penslvania i am not sure of exact location in pa…bm
dynamic sq and dl
gpp warm up
a1. ab pull downs 5x15
a2. blue band and grene band gms 5x10
a3. hip mobility step overs 5x10 each leg
b1. rope lat pulls 3x13
b2. blue band leg curls 3x33
b3. duck squats on stability ball 3x10
box squat with 3 chanins per side (150 pounds of chain total) wave loaded from 48-62% for 7 sets 2 reps
345x2
365x2
375x2
395x2
415x2
435x2
445x2
****i was sore a fuck after thsoe rev band dl on monday…i barely could bench wensday my lats hurt so bad…this let me know that my pulling muscles were not in good shape and need to get there…
latic acid conditioning speed deadlifts off 4 inch box with 1 doubled mini band per side…10 seconds rest between pulls…
225x10 singles
300x10 singles
HARD…!!!
…BM
SOME things look for me to add in a bunch of hip mobility stuff in my warmups…as i have gained weight and mass in my hips, low back, abs, and legs…i am having trouble getting down to low box’s with a wide stance and my hips have felt beat up…i thought it was from over doing bands but it is my hip mobilty and flexibility…i will slowly try to bring this up…i was going to up my box from 14 to 15.5 but i have decided to keep it low…i bring it up to 16 wich is parrellel to me when i suit up…
also here is my dynamic squat cyclke for the next 10 weeks till the meet…
week
1 today- 3 chains wave loaded from 48-62%
2- 3 chains wave loaded from 49-64%
3. strength speed 3 chains + green band 52%
4. stength speed 3 chains + green band 54%
5. speed strength 40% + 2 blue bands
6. speed strength 42% + 2 blue bands
7. speed strength 44% + 2 blue bands
8. 3 chains wave loaded same as week 1 + suit up
9 3 chains same as week 2
10. 3 chaind deload 50%8x2
11. meet week…
these are very subject to change…i probally need two more sessions in my suit…,…bm
…bm
my right lat was hurting preety bad yesterday along with my left bicep tendon…so…heres all i did today…
close grip 3inch chain suspended lock outs with 3 chains per side…with about a 3-4 inch deload in bottom…
worked up to
315x8x5sets
dumbell bench press
55 pound bells for 3x33
…bm
sorry i didnt get back to you sooner bm…didnt have access to a computer.
training is going well but my main focus at this time is to get college finished and find a decent job.
i havent had the time to put in as much effort as i would have wanted to with the tier you gave me.
i am waiting for the summer to come up before i get back into serious fight training. just on a reg westside template and a few thai sessions just now. thanks for all your help bm…
train hard
Ally
max eff sq
gpp wrm up
ab pull downs 5x22
a1. blue band leg curls 3x33
a2. swing kicks over box added 1 board every set until 3 boards 3x20 each leg
v-grip lat pulls 3x15
close stance camberd squat bar 13 inch box squats
worked up to 535x1…
v-grip lat pulls 6x8
band good mornings
greenx20
bluex20
blue + greenx10x3sets
…preety good for felling like i could fall a sleep and nap between every set…bm
bm I am planning on testing my lifts every nine weeks. I have three more weeks until my first test and I was wondering how I should go about this. I read that Tate said to test later in week so should I do this:
week 9
mon speed box sq + assistance work
wed speed bench + assist wrk
fri
1.test max box sq (work up on box then max on free sq)
2.max bench
- max dead
sun off
Or should I leave out the speed work and just do assistance. Or test on wed? Thanks.
snippdawg- which day will be your last trainign day on week 8???..awnswer that and i can help yea…bm
my right lat is still bothering me…it hurts to lower any real weight…i cant really handle even d-bell bench right now with much over 55 pounds…so i hammerd my triceps…this sucks becuase when i get better it is going to be a real bitch to get my bar speed back up and my chest will be weak…
gpp wrmup
a1.wide grip lat pulls 2x33
a2. d-bell bench 2x20
b1. close grip lat pulls 2x20
b2. hammer curls 2x20
c1. close grip lat pulls 2x20
c2. rear delt flys 2x10
dumbell floor press
3x15 with 55 pound bells
4 board press
315x10
345x10
385x10
chain suspended 3 inch rack locouts
505x3x3…
this blows…bm
Week 8 I was planning on having Sun-DE bench as my last training session.
well then bro what i like to do is that sunday of week 8 hit it failry heavy maybe some heavy 2 boards for triples after your speed benches…then the next week on monday do some light assitant work for the squat like ab work, leg curls, some band goodmonrings, but take it really easy and just get blood flowing do all this for high reps low intesnity…wensday do the same for the bench some light d-bell work push downs and some high rep lat work…then take firday off and test out on sunday…do some light recovery work monday of the next week and then you will be ready for your max effort bench the follwoing week…bm
Thanks bm, will do!
felt good today…
gpp warm up
ab pull downs 5x15
a1. pull throughs 5x10
a2. rope lat pulls 5x13
band good mornings (this was a gym competition)…
bluex15x2sets
blue + greenx10
blue + green + purplex8
blue + green + 2 purplesx8x2sets
dyanmic box sq
3 chains per side 150 pounds of chain total…
warmed up to
365x2x2sets
395x2x2sets
415x2
445x2
475x2
latic acid speed deadlifts off 4 inch box with 1 doubled mini band per side…
225x10 singles sumo toes to plates
300x10 singles conventional
a1. ez bar curls 3x15
a2. dumbell bench 3x1minutes sets
…bm
bm, today after doing speed benches I started to feel a little pain on the inside of my left elbow, then it got a little worse after working up to a heavy single. Do you think this might be weak flexors? This is the first time I have noticed this. I was using straight weight and it was on the inside, my right was fine.
its probally just a hyperextension…you can try to work through it for a day or two and if the pain get worse see a doctor and maybe get some art…add in some high rep hammer curls and and soem light pull downs to really get blood in there for the next couple days…bm