Eco those are some heavy ass squats,
awesome work!
kmc
[quote]ecogenx wrote:
3/29
parallel box squat
135x5
225x5
315x3
405x3
405x3
495x3
515x1,1,1
weighted sit ups 4 setsx15
GM 135x10,8,8,8
I really stink at GMs. My back was fried with just 135. Guess I’ve found a real big hole I need to fix. Box squats still treating me right. My new favorite exercise.[/quote]
strong box squat there!!
don’t goo too crazy on the GM’s. they can be a risky move for the lower back. i’ve found that they work better as an accessory move. i don’t ever go over 315 on those for sets of 10-15. i would recommend doing them off of pins. set up above parallel and get into position. you can go a bit heavier that way and it protects the lower back since you have to get tight to initiate the lift. i’ve always liked doing the concentric portion of the lift first on these.
personally i don’t do GM’s anymore. i prefer GHR’s, Hypers and the low back cybex over them.
[quote]maraudermeat wrote:
ecogenx wrote:
3/29
parallel box squat
135x5
225x5
315x3
405x3
405x3
495x3
515x1,1,1
weighted sit ups 4 setsx15
GM 135x10,8,8,8
I really stink at GMs. My back was fried with just 135. Guess I’ve found a real big hole I need to fix. Box squats still treating me right. My new favorite exercise.
strong box squat there!!
don’t goo too crazy on the GM’s. they can be a risky move for the lower back. i’ve found that they work better as an accessory move. i don’t ever go over 315 on those for sets of 10-15. i would recommend doing them off of pins. set up above parallel and get into position. you can go a bit heavier that way and it protects the lower back since you have to get tight to initiate the lift. i’ve always liked doing the concentric portion of the lift first on these.
personally i don’t do GM’s anymore. i prefer GHR’s, Hypers and the low back cybex over them.
[/quote]
Should I do GMs? What about stiff legged deads? I just want my low back to be stronger.
[quote]ecogenx wrote:
maraudermeat wrote:
ecogenx wrote:
3/29
parallel box squat
135x5
225x5
315x3
405x3
405x3
495x3
515x1,1,1
weighted sit ups 4 setsx15
GM 135x10,8,8,8
I really stink at GMs. My back was fried with just 135. Guess I’ve found a real big hole I need to fix. Box squats still treating me right. My new favorite exercise.
strong box squat there!!
don’t goo too crazy on the GM’s. they can be a risky move for the lower back. i’ve found that they work better as an accessory move. i don’t ever go over 315 on those for sets of 10-15. i would recommend doing them off of pins. set up above parallel and get into position. you can go a bit heavier that way and it protects the lower back since you have to get tight to initiate the lift. i’ve always liked doing the concentric portion of the lift first on these.
personally i don’t do GM’s anymore. i prefer GHR’s, Hypers and the low back cybex over them.
Should I do GMs? What about stiff legged deads? I just want my low back to be stronger.[/quote]
if you feel that your lower back is weak, it’s definitely an option. i would consider doing them the way i described to protect your lower back though.
i’ve never been a fan of stiff legged deads though. i prefer RDL’s over them.
have you done any hperextensions with weight? put a plate on your chest to start and when you get stronger move it to behind your head.
3/31
A.ME bench 315x3,365x1,385x1,315x5,5,5,4,4
B1. tri ext 40 total reps
B2. lateral raise 4 sets
C. face pulls 3 sets
I was pumped to try a new PR today. But not to be. Everything felt very heavy. After struggling with 385 I backed off. Just a weak night. Three days a week, not 4, may be best.
still looking plenty strong.
and meat is really handing out good advice
kmc
No new PR but still looking good.
As an oly lifter, this is all very abstract to me. Maybe the box squats are sort of an analogy for my stop squats? Taking the stretch reflex out of the picture?
[quote]Carl Darby wrote:
As an oly lifter, this is all very abstract to me. Maybe the box squats are sort of an analogy for my stop squats? Taking the stretch reflex out of the picture?[/quote]
Exactly. They also force you to sit back by making you use your ass as a curb feeler, strengthening the hams and glutes over the quads.
Strong bench all around bro.Those box squats are strong too.
I wish my GMs were stronger too. I haven’t done them for a week or two, but I can’t seem to get much beyond 225, and then my form really goes down the tubes and it ends up being about a 1/2 GM.
I’d like to know what is a good benchmark percent i.e. if I can squat X I should be able t GM Y% of X.
66.34964512% seems about right.
Seriously though.55-65% seems to be what I can handle in good form. If I go higher I’m not bending over much more than I do for squats.
[quote]skidmark wrote:
66.34964512% seems about right.
Seriously though.55-65% seems to be what I can handle in good form. If I go higher I’m not bending over much more than I do for squats.[/quote]
Exactly. Saw a tall skinny kid doing GMs like that yesterday.
[quote]ecogenx wrote:
3/31
A.ME bench 315x3,365x1,385x1,315x5,5,5,4,4
B1. tri ext 40 total reps
B2. lateral raise 4 sets
C. face pulls 3 sets
I was pumped to try a new PR today. But not to be. Everything felt very heavy. After struggling with 385 I backed off. Just a weak night. Three days a week, not 4, may be best.
[/quote]
Eco, thats an awful lot of volume for a ME day. be careful. youll get all big…
old lardass
Taking couple days off. Tomorrow night I’m taking Meats advice and combining the working sets and DE sets. Will look something like this:
Box squats 75% 5x5
DE squats 50% 8-10x2 60 sec rest
GMs from rack-start at bottom position
Hawt Abz stuff superset with grip work
I bought some 2 inch wide cement tiles. I’m going to use these for box squats and take one off every week or two to work on my depth. Saturday GPP work and Sunday bench.
[quote]ecogenx wrote:
Taking couple days off. Tomorrow night I’m taking Meats advice and combining the working sets and DE sets. Will look something like this:
Box squats 75% 5x5
DE squats 50% 8-10x2 60 sec rest
GMs from rack-start at bottom position
Hawt Abz stuff superset with grip work
I bought some 2 inch wide cement tiles. I’m going to use these for box squats and take one off every week or two to work on my depth. Saturday GPP work and Sunday bench.
[/quote]
with the good mornings, keep the reps above 10. you back is already going to be fatigued. i like to get tight under the bar and explode up and then have a slow, controlled eccentric back down to the bars.
how low do you plan to work down on your box squats?
with the 75% on the 5x5, try to be as fast off the box while still keeping perfect form and tightness. practicing being fast even outside of your speed sets can only help your bar speed. i like to think that all sets are a speed set, it’s just that as the bar gets heavier the bar is going to slow down. speed work only helps if you are always trying to move the bar fast… not just during speed work.
[quote]maraudermeat wrote:
ecogenx wrote:
Taking couple days off. Tomorrow night I’m taking Meats advice and combining the working sets and DE sets. Will look something like this:
Box squats 75% 5x5
DE squats 50% 8-10x2 60 sec rest
GMs from rack-start at bottom position
Hawt Abz stuff superset with grip work
I bought some 2 inch wide cement tiles. I’m going to use these for box squats and take one off every week or two to work on my depth. Saturday GPP work and Sunday bench.
how low do you plan to work down on your box squats?
[/quote]
Not to low just competiton or slightly lower. I’m already doing parallel so only 2 blocks more.
[quote]ecogenx wrote:
maraudermeat wrote:
ecogenx wrote:
Taking couple days off. Tomorrow night I’m taking Meats advice and combining the working sets and DE sets. Will look something like this:
Box squats 75% 5x5
DE squats 50% 8-10x2 60 sec rest
GMs from rack-start at bottom position
Hawt Abz stuff superset with grip work
I bought some 2 inch wide cement tiles. I’m going to use these for box squats and take one off every week or two to work on my depth. Saturday GPP work and Sunday bench.
how low do you plan to work down on your box squats?
Not to low just competiton or slightly lower. I’m already doing parallel so only 2 blocks more.
[/quote]
Bunny just PMed me his tentative training plan. i made a couple little tweaks to it. once he sends it back to me, i’ll copy and paste it in your training thread here.
4/3
parallel box squat 405 5x5
DE box squat 275 5x2
bow flex back ext 5x15
GM 135x10
Felt weak again today. My knee and back were killing me as well. First time in awhile. I struggled through this and ended it early.
25 reps at 405 I would feel pretty week, too.But you had a busy week I had to grind it out too.
kmc