BM was wondering if you think those bp lat pulldowns really work well? Would you recommend them as an assistance ex for a beginer? Is the form the same as ones bp form but reverse- same hand spacing, arch, etc. Also since I workout at a commercial gym and dont have bands to do suppended gm do you think doing concentric only gm in a rack would be an effective me or assist ex? Thanks snippdawg…
snippdawg…the suspended goodmorning is done hanging from chains the bar is sitting in chains that are 36 inches high off the ground…it is just a gm with no eccentric portion…you can do them in a power rack but be very carefull if you dont have a ss-bar or camberd sq bar becuase you can seriously loose a finger and it is very awkward position for your low back becuase it is difficult to get under a straight bar…the bp lat pull downs willw ork for any one…you should vary you hand spacing some times do them with a wide bar sometimes with the v-grip bar…justmake sure that you let the weight pull you up with your lat flared and then pull downs into position with your upper back ultra tight and squezzed toghether just like a pre bench set up…have fun with them…bm
dyanmic squat…
i was having a air conditioner installed in my garage gym today…so i couldnt work out int here…so i went over to indy and trained at ron palmers gym…it was a great time and great experence…its good to get out every once and a while and train somewhere with diffirent people you learn a thing or two…never ever stop learning…
gpp warm up
ab pull downs 5x22
blue band gms 5x15
***they didnt have a box high enough…there box was 11 inches high my parrellel box is like 15 inches…they dont bx squat so its all good i am lucky they had any…they also didnt have a mono-lift… i dont either but i have made a platform inside my rack so all i have to do is arch the weight out like a mono-lift…walking the weights out sucked balls…but it was nice to see how the other side lives…hell if its good enough for ron palmer its good enough for me…the only problem was i couldnt get out wide…so every squat today was with a medium stance…i kind of liked it …
ultra low speed box squat straight weight meduim stance…metal breifs
385x2x3sets
405x2x3sets
500x2x2sets
free squat in canvas inzer hybrid and powerpants…
600x2
635x2…every one said these were ultra fast and a inch below parrellel…
got some deadlifts tips…
did speed deads with 315 for 1x6sets of sumo and 1x6sets of conventional…really felt good conventional…got some tips and felt like i may have got the form down…
rear delt flys 3x10…
interesting day…liking those medium stance squats scared me a little i may work on them more see how i feel with them…they were very similar to ed coan style squats at least stance width wise…bm…“boy walking those squats out was a biaaattttccccccccccch”…me all damn session…
dyanmic bench press
gpp wrm up
a1. close grip lat pulls 2x20
a2. d-bell bench 2x20
b1. reverse grip lat pulls 2x10
b2. hammer curls 2x10
b3. csr’s with bands 2x25
dynamic bench press
8x3 @ 155 + mini bands
4 inch rack lock outs
505x3x2sets **held for 5 seconds at top…
v-grip bench press lat pull downs 3x13
…bm
max effort squat dl…
gpp wrm up
pull down abs 6x15
a1. blue band gms 3x15
a2. blue band leg curls 3x33
a3. close grip lat pulls 3x10
camberd squat bar goodmornings…
worked up to 500x3
deadlift…
worked up to 500 for 3 singles…
blue band leg curls
2x50
rear delt flys 2x13
up-right rows with bells 2x15
hammer curls 2x20
…bm…we had a new gym recruit tonight…weighs 250 or so ex foot ball player and thrower did a 455x3 pound cam-sq-bar gm first time out of the box…FREAK…hope he stays around…bm
bm, one more question bout those bp lat pulls…you said let the weight pull you up with lats flared so on each rep you let weight pull you up off bench? Did I understand that right?
yea let them pull you up off the bench so that your upper back is completely off the bench and your arms are completely erect with your lats flared…then pull yourself down while pulling your upper back tight as possibile…bm
bm when you do me squats do you still try to use traditional box technique, sitting back, etc.? I am asking because today I did high bar close stance squats off a 10" box and I tried to sit back, keep back arched tight, etc. but I squatted a lot less than I have been able to doing atg’s in the past. I am just wondering if when doing squats for brute strength if one should go more with olympic style, sitting down, using quads more?
yea for max eff low box squats, you want to use a close stance and sit more straight down…your correct olympic style…bm
max effort bench
gpp wrm up
a1.wide grip lat pulls 2x20
a2. d-bell bench 2x20
b1. medium grip lat pulls 2x10
b2. hammer curls 2x10
1-board in 48 fury…
worked up to a easy 455x1x2
log press
1x25
1x20
1x15
…had to go to class…
came back tonight did…
csr’s with bands 2x25…
bm…
dynamic sq dl
gpp warmup
ab pull downs 6x12
sled dragging 6 trips
sled v-rows 2 trips
dynamic sq
345+blueband- 7x2
speed dl
225+ 2 doubled minins per side
6 singles
dumbell cleans
3x20
…a little burnt out need to kick it into gear next week…bm
Bench press day
a1.wide grip lat pulls 6x20
a2. dumbell bench press 2x20-30 pound bells…2x20-55 pound bells…1x28-75 pund bells…1x16-75 pound bells…
b1. dumbell tricep extensions 3x25
b2. dumbell cleans 3x10
c1. hammer curls 3x8
c2. rear delt fly 3x6
…ok tommrow starts meet training…its 12 weeks out…i am getting some chains this week…so that is good…bm
gpp warm up
a1. ab pull downs 5x22
a2. blue band gms 5x15
rope lat pulls 3x10
safety squat bar 12 inch box squat close stance…
worked up to 525x1 pr
tire flips 3x10
med ball scoop throws x 6 minutes
blue band leg curls 3x33
blue band + green band gms 3x8
…bm
Noticed that you are incorporating more strongman type stuff into work, tyre flips, log presses. Is this just to switch things up a bit, physiologically and mentally?
creed…my man it is all about the wheather…it is just now nice enough to go outside and use my strongman equipment…it is a nice change…i love the tire to use on max effort day when i dont deadlift…plus its going to be summer soon and this kind of training gets me in shape and makes me look kind of pretty…bm
BM- This is an ignorant question but whenever you do band leg curls it seems you always use higher reps. Are you doing these more for recovery, or are you doing them for strength? Since the hamstrings are primarily fast twitch, you would usually want to go heavy, Would you ever recommend using a band with more tension to do heavy band leg curls? Thanks. Sorry I’m so ignorant about this stuff.
the band leg curls are more for bullet proofing my hammies from injury than anything else…it has taken me a year to get up to the rep ranges i use now with the blue band…the blue band provides the most tension and when i first began using it for leg curls i could barely get 10-12 reps…now they have become very easy…but louie has said that high rep leg curls really bullet proof the hammies wich is a great thing…so now i try to get 100 reps in with the blue band every leg training session…if i was a beginer i would star out with a light band and try to get 100 reps in 3 sets, when that gets easy move to a green band and try the same thing…then when that gets easy move ot blue…bm
Thanks.
max effort bench press
gpp wrm up
a1. wide grip lat pulls 2x20
a2. ez bar bicep curls 2x10
b1. medium grip lat pulls 3x10
b2. dumbell bench 3x20
3 board press in 48 fury…
worked up to 505x2 pr…
dumbell bench press
75 pound bells 1x22 1x18
100 pound bells 1x8
tricep d-bell extensions
2x10
…bm
bm…do you think, starting out at least, it is better to cycle 3 exercises or 4? Even though I a pretty new to WS training I have decided to change every week…doesn’t the rotation really matter? I was thinking of either rotating 2 board, incline, 3 board, or that plus floor press if I did a four week and GM, close-stance squat, GM-squat, or that and front squat for legs (I lift at a commercial gym). I know exercises choice has a lot to do with finding what works well for your body, but are there any essential me ex you think a beginer should keep in rotation? Sorry for all the questions. Thanks.