Are you using knee sleeves on your squats? Might be a good idea if you aren’t. I know Mike Robertson recommends them. They won’t add anything extra to your squat but they could help alleviate the pain. I use Rehband knee sleeves whenever I squat or deadlift. They go on a lot easier than some of the other brands and seem to last a lot longer also.
Looks strong to me, eco.
Is this Meat’s Make-A-Man-Outta-You-Yet™ training plan?
Thanks KMC.
No support with the squats Ironman. I think I just didn’t warm up enough.
SFP, was my own workout. Meat is going to give me a workout.It’ll be posted here.
Eco
I do the GHR like this…
feet hooked into what ever-usually smith machine
kmc
That’s a great idea. First time I ever wished I had a bosu ball…
KMC,that looks like a great idea. Thank you. I’m adding that to my workout. Any other ideas are definitely welcome.
On a side note, Jim Beam and diet coke are warming my belly and numbing my mind this evening. A happy Friday night to all.
this is another way to do them.
I do these at the “country” ymca
and at the second gym I just joined.
and this is something I need to try,
today I did them off of a roman chair,
sometimes I do them off of a bosu on a bench,
but im short.
enjoy that diet beam
kmc
This site has to be something special. We don’t cut each other up and give great advice. I haven’t found anything quite like it any where on the web.
[quote]ecogenx wrote:
This site has to be something special. We don’t cut each other up and give great advice. I haven’t found anything quite like it any where on the web.[/quote]
X2!
There is another site I know of where this kind of discussion and support occurs, but I do have to say it does seem to be unusual on the internet.
Had a few to many last night. Felt fine today though. I got out and dragged the sled and carried the sandbag this afternoon.
Plan on having a little conversation with Jack Daniels myself tonight. Followed the link to the GHR and couldn’t stop watching vids of the fine female specimens working out. Good workouts. Can’t wait to see what MM comes up for you.
I’ll be damn proud the day I can hit box squat numbers like yours.
here’s the basic layout of the two week cycle and then Bunny’s specific movements for the first cycle. if you have any questions let me know. specifically if you want to change some of the movements to fit your needs.
DAY 1- BENCH
- Full ROM M.E. bench with chains/ bands
week 1- 75% @5x5
2- 80% @5x5
3- 85% @5x5
4- 90% @3x3
5-deload (60%x5/ 65%x5/ 70%x5)
6-test
7- 80% @5x5
8- 90% @5x5
9- 70% @5x5
10- 95% @3x3
11- deload (same as week #5)
12- test
-
M.E. Board/ Pin Press with bands/ chains- same amount of sets and reps as above- %'s based on 1 Rep Max of that particular movement.
-
Every second week, full ROM D.E. Bench press (8 sets of 3 reps)
-
Accessory work (triceps) pick 2 exercises and do 3 sets of 10 reps for each exercise.
DAY 2- DEADLIFT
- M.E. RACKPULLS/ ELEVATED DLs- start just below knee
week 1- 80% @5x5
2- 90% @5x5
3- 70% @5x5
4- 95% @3x3
5- deload (60%x5/ 65%x5/ 70%x5)
6- test
7- 75% @5x5
8- 80% @5x5
9- 85% @5x5
10- 90% @3x3
11-deload (same as week #5)
12-test
-
M.E. DEFICIT DL’s
same rep/ set scheme as above based % i rep max of that particular movement -
RLDL’s
1 set of 10 reps, add weight when hit 10 reps -
D.E. SPEED DEADLIFTS
60% of 1 rep max 8 sets of 3 reps -
ACCESSORY
pick 2 exercises- 3 sets of 10 reps
DAY 3- SQUAT
-
R.E. Squat variation- regular, front, zercher and anderson etc. (or leg press)
-
D.E. squats- 8 sets of 3 reps
-
Shoulder press variation- full ROM 3 sets of 10- dumbell or barbell- standing or seated
-
Side db delt raise/ rear delts/ face pulls
-
Biceps
abs, grip and calves every 2nd workout or so
So, there you have it big guy. Your expert opinion is needed…
everything looks good but get rid of the ME deficit deads, move the RDL’s up and then follow with deficit DE pulls. two ME’s followed by RDL’s, DE pulls and accessory is wayy to much.
be sure to get all your reps on all of the 5x5 and 3x3 with the same weight. if for some reason you fail on a 5x5, we may need to adjust the percentage for the next week. i’ll be watching your training closely and will make suggestions as we go along. try to get vids of the ME stuff and the DE so we are sure to be on the same page on form and execution.
what movements ,specifically ,do you want to start the first cycle with?
BENCH DAY
Exercise 1- ME flat bench full ROM with bands/ chains- set up reverse band
Exercise 2- ME pin press (6-8 inches off chest) with bands/ chains
Exercise 3- (every 2nd week) D.E. full ROM flat bench which replaces the 2nd ME movement
Accessories- 1) Close grip bench
2) Elbows out (Tates)
3) Rope cable pushdowns
DEADLIFT DAY
Exercise 1- Rack pulls from just below the knee
Exercise 2- RLDL’s
Exercise 3- Deficit D.E. DL’s
Accessories- 1) Bent over Barbell rows
2) Underhanded cable pulldowns
3) Power shrugs
SQUAT/ ACCESSORY DAY
Exercise 1- Leg Press
Exercise 2- D.E. Conventional Squats
Exercise 3- standing barbell push press
Exercise 4- dumbell rear lateral raise
Exercise 5- dumbell side delt raise
Exercise 6- barbell curls
Exercise 7- dumbell hammer curls
after each session, if energy and time permits, do some abz/ calves/ grip stuff
wow,
this is golden. Meat thanks for posting this
kmc
Scott, thanks for the wokout!! I’m pumped to get it started! Going to print it and see what I can and can’t do at home. This is awesome! I’ll be posting my questions for you real soon. Great thats its posted like this for everyone to use. Very kind of you.
Today,
bench 315x5,5,5,5,5,5
standing military 135x10,155x10,175x10,205x4,135x16
BB row 205x10,225x10,245x10,275x6,205x15
floor press 225x20,315x2,225x10
bow flex hammer curl 3 sets 10 reps
Hel, hope you had a good time with Jack last night.
Joe, thanks for the compliment. But I have short legs. Made for squating. I should be able to do a lot more.
Full disclosure. Copied that workout from MM and seeing what I can use from it. I like the way it looks. Time I got scientific like the rest of you guys.
BENCH DAY
Exercise 1- ME flat bench full ROM with bands/ chains- set up reverse band
Exercise 2- ME pin press (6-8 inches off chest) with bands/ chains
Exercise 3- (every 2nd week) D.E. full ROM flat bench which replaces the 2nd ME movement
Accessories- 1) Close grip bench
2) Elbows out (Tates)
3) Rope cable pushdowns
DEADLIFT DAY
Exercise 1- Rack pulls from just below the knee
Exercise 2- RLDL’s
Exercise 3- Deficit D.E. DL’s
Accessories- 1) Bent over Barbell rows
2) Underhanded cable pulldowns
3) Power shrugs
SQUAT/ ACCESSORY DAY
Exercise 1- Leg Press
Exercise 2- D.E. Conventional Squats
Exercise 3- standing barbell push press
Exercise 4- dumbell rear lateral raise
Exercise 5- dumbell side delt raise
Exercise 6- barbell curls
Exercise 7- dumbell hammer curls
after each session, if energy and time permits, do some abz/ calves/ grip stuff[/quote]
- On bench day can I do board press instead of pin press?
- Is it OK not to use bands and chains?
- For deficit deads can I do snatch grip deads?
- I don’t have a leg press. I do have a power tech squat machine.
- Are box squats OK for DE squats?
This looks great. I’m taking the rest of the week off and will start this on Friday. I’ll bust my ass and hope not to disappoint. I’m skipping out of the push/pull meet in May. I’ll have my own meet after 12 weeks.
glad i can help guys. feel free to ask any questions you may have.
i’m starting a variation of it tomorrow. I’m going to be using floor press setup with reverse bands as my first ME. Then followed with incline barbell presses using straight weight. every other week i will replace inclines with speed bench against minibands.
I’ll also be using rolling dumbell extenstions and bw dips for accessory work.
since we just came off of a pretty heavy minicyle, our percentages are going to look like 80% for the first week, then 85% for the second, drop back to 75% for the third and then finish with 90% for the fourth.