ME upper
short paused 2 board CGBP
235x1
265x1
285x1
305xbarely miss
short paused mini-band assisted bp
205x8
215x8
225x8
RG squiggly bar cable row
80x12 near a RM
70x12
50x23
db lateral raises
15lbx20-10
hammer curls
25lbx15-7
DE lower
kneel to squat-jump onto platform
4x3
squats 70 percent
275x8x3
deads 70 percent
365x8x1
hip stance squats
225x8 maybe 1-2 left in tank
205x8
185x8
leg ab wheel roll out
3x10
RE upper
plyo pushups to aerobics steps
1stepx3
1step 10lb wheelx3x3
BP alternating grips
205x7x3
MP
115x8
125x8
135x8 last rep grinded forever at lockout
sternum chins
12
5
5
triceps ext v attachment
60x20
90x15
90x13
Fletch, can you give me some advice for knees caving in? I’ve started to have an issue (not sure how long) of my knee caving in on my left side when squatting. It doesn’t appear to be a strength issue,and I never really have my knees cave during maximal work in the past, and this DE free squats that it is happening to. My hip also is clicking whenever I try rest one leg on top of the other (or similar movements) http://cache.thisorth.at/00000/00043/046.282x282.jpg like the guy without the mustache is doing
[quote]DSSG wrote:
Fletch, can you give me some advice for knees caving in? I’ve started to have an issue (not sure how long) of my knee caving in on my left side when squatting. It doesn’t appear to be a strength issue,and I never really have my knees cave during maximal work in the past, and this DE free squats that it is happening to. My hip also is clicking whenever I try rest one leg on top of the other (or similar movements) http://cache.thisorth.at/00000/00043/046.282x282.jpg like the guy without the mustache is doing [/quote]
If I were you I would start a thread either in the PL and/or Injuries forum because I’m really not too sure, but off-hand I can think of at least a couple things that might help.
Just consciously focus on pushing that knee out. Another cue is to keep that foot arched and don’t let that arch collapse.
I’d also work hard on external hip rotation and activation of your gluteus medius. If you start a thread I would also post a video. It’s pretty much a best guess without a video.
ME lower
ultra narrow stance squat
315x1
355x1
365x1
315x1
clean deadlift clusters
315x2-2
315x2-2
db lunges
35/handx3x9/leg
side raises
75x2x10
ME upper
2count paused chain press (50lb set of chains)
225x1
245x1
260x1 quite the grinder, this was a true max
all felt really good, focused really hard on packing my shoulders and internally rotating my arm in and keeping it that way on the ascent
same exercise
195x6 form was threatening to break down on last rep so I quit
175x6
155x6
almost underhand almost neutral narrow grip attach. handle cable row
80x12
90x12 paused
60x20
push up (3 count) from bench
3x10
face pull oh grip
50lbx15-5-4
HS curl machine
45x15-4-3
stretching
RE legs
kneel, leap to squat, immediately vertical jump
3x3
squat
290x7x3
did it with new form, will need to strengthen my low back and abs for this
deadlift
385x8x1
felt really smooth and good despite not having the DL bar today
ultra narrow squat
245x8
225x8
leg ab wheel
2x15
RE upper
3 steps plyo push ups
3x3
bench press
225x9x2
very explosive and smooth
standing press
115x9
125x9
135x6
chins (eyes just above bar)
18
12
tri ext. v-attach.
100x20-5
ME lower
front squat
225x1
255x1
275x1
295xmiss lost it from upper back caving causing me to dump the bar
clean deadlift
295x3x2-2
db lunges
45/legx3x20/leg
palloff presses
30lbx2x12 volume kept low since new movement
Sorry for the late response, my knees aren’t caving in anymore even when using an extremely wide stance now. It was a problem with hip mobility. Here’s another question, what would you consider a better investment for a home gym a set of bands from EliteFTS like this, http://www.flexcart.com/members/elitefts/default.asp?cid=495&m=PD&pid=566 or an adjustable box squat box? I am thinking the bands would be better for my needs at the moment, but I wanted a second opinion. 
What are you numbers?
I only use light bands and minis and that fulfills all my needs. Sometimes I want medium bands but not enough for me to justify buying them. So if you just buy minis and light bands and then get the least expensive adjustable box squat box that won’t be too much more than you would be spending with just the box squat box.
Do you get carry over from box squats? With my current squatting technique I get next to no carry over but maybe you do.
What I like about the bands is that they’re so versatile. I use them for stretching, facepulls, high rows, band pull aparts, accommodating resistance for barbells, machines, and push ups. The list is pretty much as large as your imagination.
I’m not sure of my squat max at the moment. I would guess, and say it’s in the ball park range of 320-330. I’ve pulled 345X2 , and 350X1 (bad training day) conventional, and have benched 225X1 with a one second pause. I’m 160 pounds at the moment. As for the carry over from box squats to my squat, I’m not sure of what the carry over would be. I squat with a somewhat wide stance, and I would say my glutes/hamstrings/abs are the weakest points. Although I wouldn’t say anything on me is strong, or will be for awhile.
I like all the repetition effort days you have. Seems like all the conjugate training I see has ME days and DE days and repetition effort is just some sort of mystical hidden variable snuck in there somewhere. You’re in an accumulation block I guess? How often are you working in DE days as opposed to RE days?
Well… actually, when I write in DE, I mean RE just because of habit lol. I’m following prilipen’s table so the bar speed is still fairly quick and form stays more or less solid. I’m also doing plyos before the Prilipen’s chart work too.
So basically, I’m counting on the combination of Prilipen’s table and the plyos to keep my speed up.
[quote]DSSG wrote:
I’m not sure of my squat max at the moment. I would guess, and say it’s in the ball park range of 320-330. I’ve pulled 345X2 , and 350X1 (bad training day) conventional, and have benched 225X1 with a one second pause. I’m 160 pounds at the moment. As for the carry over from box squats to my squat, I’m not sure of what the carry over would be. I squat with a somewhat wide stance, and I would say my glutes/hamstrings/abs are the weakest points. Although I wouldn’t say anything on me is strong, or will be for awhile.
[/quote]
It’ll be a long time before you need anything over light bands. If you need medium bands, you could use a combination of a light band and minis so for around 50ish I’d just get the light and mini bands and save the remainder of the money for whatever else is on your priority list.
If those really are your weaknesses and combined with your squat syle, it sounds like box squats might be a good tool for you. Just be sure to give your hips a break every once in a while and take care of them.
For your bench, you’d probably be best off with the bands below minis but I bet within a 6 months to a year the regular minis will be what you want to use.
Okay, I will buy a couple micro minis for the bench, regular minis, and light bands. I need to do some additional work on finding things out about bands. I’ve seen it recommended to attach it to the bottom of the power rack (or mono lift), and also to very heavy dumbbells, is there a method you prefer for attaching the bands?
What do you think is better on max effort day for getting used to walking out, and stabilizing heavy loads normally loaded bands, or reverse bands (attaching it to the top of the rack)? Thank you for the help, I will be ordering the bands tonight.
I just use dumbbells because that’s what I have around and the bottom of my rack is right against the ground. At other gyms, I’ve used the rack for convenience. Just make sure the bands never go slack and go straight up and down and your good to go.
Reverse bands are a great way for getting used to heavier weight without burning yourself out. A regular band setup will cause more muscle breakdown and really force you too stabilize, stay tight, accelerate the whole way through but they wear on your joints and nervous system real fast.
ME upper
CGBP
225x1
255x1
285xmiss lost it when my chest and shoulders handed the weight off to the tris, didn’t feel like I was accelerating as much as before… maybe the speed work I cut affected this… will know if a couple to few weeks
245x1
245x1
More CGBP
185x8
205x7
cable row with short pause
100x14
90x14
db raise triset
15lbx10
10lbx10
[quote]Fletch1986 wrote:
I just use dumbbells because that’s what I have around and the bottom of my rack is right against the ground. At other gyms, I’ve used the rack for convenience. Just make sure the bands never go slack and go straight up and down and your good to go.
Reverse bands are a great way for getting used to heavier weight without burning yourself out. A regular band setup will cause more muscle breakdown and really force you too stabilize, stay tight, accelerate the whole way through but they wear on your joints and nervous system real fast. [/quote]
Ah, so it would appear band resisted lifts would be best used sparingly, maybe once a month for the upper/lower? I assume reverse band lifts have a negative effect on your recovery in comparison to straight weight/chain, but not as great from the lack of added eccentric stress, and can be used more often in comparison to band resisted lifts?
I’ve also heard of ‘doubled’ bands, and see different references to it. I’ve seen it attached to one side of the rack/platform, and the other end attached to the other end, and it would be draped over the bar for deadlifts. I’ve also seen what looks as though it is looped twice over the rack/attachment, and the barbell when it is in reference to the bench. Once again, thanks. I’ll try to figure out the rest by myself once they arrive.