[quote]ryanbCXG wrote:
What kind of grip do you use on the front squat arms crosed?[/quote]
Ya, I use arms crossed…I occasionally will try a few with clean grip, but I prefer arms crossed.
I used to always have problems with the bar slipping with a cross grip. I cant quite get a good clean grip so i used straps in a modified clean grip. Havent had the bar slipping at all since then. Helps me focus a lot more on the actual squat and not the bar position.
[quote]ryanbCXG wrote:
I used to always have problems with the bar slipping with a cross grip. I cant quite get a good clean grip so i used straps in a modified clean grip. Havent had the bar slipping at all since then. Helps me focus a lot more on the actual squat and not the bar position. [/quote]
<3 for clean grip with straps, I find you can work your way towards full clean grip being comfortable with it too.
Evan, if convenient, do you think you could post a vid of your front squatting long set sometime? I would just want to see what your setup and such look like.
Also, is there a reason you go with Smith RDLs instead of SLDLs? Is it because at a certain point the load puts too much stress on the knee joint with SLDLs?
1.30.12
Cardio, Calves, Abs
10 minutes elliptical as hard as possible
Rev Decline Crunch
3 sets
Rope Crunches/Elliptical intervals (30 all out, 4)
7 sets
10 min elliptical ss
The usual.
1.30.12
Cardio, Calves, Abs
10 minutes elliptical as hard as possible
Rev Decline Crunch
3 sets
Rope Crunches/Elliptical intervals (30 all out, 4)
7 sets
10 min elliptical ss
The usual.
2.1.12
Chest/Shoulders
Incline Bench Press
185 x 3x8
Decline Bench Press
Worked up to 285 x 16
Laterals
55 x 12, 60 x 10
35 x 12
Incline Smith
275 x 10
185 x 20, 15 (wide grip)
Machine Laterals/DB Laterals
5 supersets, 12-20 reps each
Smith Press To Neck/Stretch Pushups
2 supersets
Face Pulls
100 reps
Solid day. Happy with weights/pump.
2.2.12
Arms
Rope Curls/Cable Curls
2 high rep sets
Close Grip Decline
worked up to 275 x 12
EZ Drag Curls
30 + bar x 20
50 + bar x 12, 12, 12
Cordova Pushdowns
5 x 10 LR
Machine Preacher
4 x 8
Giant Set
Rope OH Extension x 10
Pronated-2-Arm Kickbacks x 8
Bench Dips x 8
Lean-EZ Curls x 8
Rope Curls x 10
Machine Preacher Single Arm x 8 LR
4 times through
DC Biceps and Triceps stretch for 70 seconds each
Sick arm day.
@ The3Commandments: I’ll post a video when I do them next week…hopefully it will also be a PR with 315 : ).
Ebomb: When you set up for a rack pull how do you get in position… I am doing them just below the knee cap and my first rep is always a bit crappy because i cant seem to get the right position
[quote]ryanbCXG wrote:
Ebomb: When you set up for a rack pull how do you get in position… I am doing them just below the knee cap and my first rep is always a bit crappy because i cant seem to get the right position[/quote]
I usually do it 2 inches below the knee cap or around mid shin. My weakest position is 2 inches below the knee cap. I tend to start every rack pull from a dead-stop so every rep is like the first I guess and I just get into a position with my shoulders back and head up and just pull. I try to not round my back as much as possible and it’s worked for me, but it’s still a bit awkward due to where the bar starts.
2.3.12
Back/Traps
Rack Chins (6 second negative, stretch at bottom)
50 x 12, 10
Deadlift
worked up to 405 x 23
Single Arm Cable Row to Hip
4 sets, 10 LR, 3x8 LR (heavy)
Kayak Pulldowns/Stretchers
3 sets, 8/10
Standing Calf Raise Shrugs (3 second squeeze)
4 sets, 10 reps
Incline Dumbbell Front Raise (for traps)
2 x 10
Very solid day. Didn’t do a ton of back work, but I felt it all a ton. I’m learning that I really don’t need as much volume for back because I can literally get myself sore from one set of pulldowns or rows with my focus on MMC and contractions.
Deads felt awesome despite having to do them at school where the 45 lb plates are literally the size of 35s at a normal gym. I hit 17 reps without stopping, paused at the top, and hit the rest in a pretty strong fashion. The guy that was counting for me said it looked like I had 5 more in me when I stopped lol…leave some for next time : ).
Rest/cardio tomorrow, might go do some sprints, then Upper Power on Sunday.
I start them all from a dead stop as well but the lowering of the bar seems to get me into a better position. Oh well. Just keep tinkering.
Damn thats some high reps deads. Killing it!
You gonna get 30 soon
[quote]spar4tee wrote:
You gonna get 30 soon[/quote]
When I can do 30, I’ll get a video.
2.5.12
Upper Power
Incline Bench Press
95 x 10
135 x 5
185 x 5
225 x 3
275 x 3
295 x 3
315 x 3
275 x 8
225 x 5 (4 negative, no lockout)
Big Bar Preachers
- 20 x 8
- 40 x 8
- 60 x 8
- 80 x 6 + 2 forced reps w/10 second negative
- 90 x 4 + 2 forced
- 50 x 8
Reverse Purple Band CGBP
225 x 5
275 x 5
315 x 5
345 x 5
365 x 4
315 x 11
Seated Dumbbell Laterals
35 x 8
50 x 8, 8
Standing DC
50 x 12, 6, 4
Reverse Grip Pulldowns
150 x 12
230 x 10
280 x 8, 8
230 x 20
Hammer KB Curls (thanks Waylander)
8 kg x 10
12 kg x 8
8 kg x 8, 8, 8
Rest was partner doing set
20 minutes incline treadmill
Awesome upper power day. Everything felt very strong and my pump was absurd. 315 felt great on incline, 365 felt great on rev band CGBP, and all other exercises were strong.
Got a video of the reverse band pressing, so I’ll throw that up.
Happy Super Bowl everyone.
You killed those reverse bands… an exciting amount of weight.
bands are great. Really like a slight incline and doing a wide grip to the neck with bands. Just great. Easy to do nasty mechanical drop sets as well. CLose grip to wide grip to normal. Or if you are stronger with close grip do wide grip first. Also i posted in Bug’s log a good mechanical drop set with the KBs for biceps if you are interested in that type of thing.
Great workout your weights are beast
@ Jake: Thanks bro
@ Ryan: I’ll definitely check that out in bug’s log and do them Thursday on arm day, thanks!