This was buckeyegirl’s way of doing these, just surfing youtube today:
Here’s some other options, for those without a reverse hyper
That’s a good use for the smith machine, ghetto reverse hyper! All good videos, but I’d stick with the 45 degree back extension version, b/c it seems the most stable with the DB in your feet. Also, keep your head up when you do them, not like the dude in the video.
Coming close to the meet and you’re second guessing yourself, natural I’m sure. Definitely DO NOT switch anything up now. Just hammer it out, deload the week before and smash your PRs.
Getting yourself on a more structured program will help you with the training ADD. If you’re interested in PL for the future I’d go with westside’s program, or 5/3/1. However, you will always have days you need to improvise depending on injuries, how your body feels, and what’s available to you. “Auto-regulation” is the buzzword, right? Just don’t switch up your whole program one day b/c you feel like it.
I AM A CHAMPION!
Also, LWI.
[quote]Most Major wrote:
That’s a good use for the smith machine, ghetto reverse hyper! All good videos, but I’d stick with the 45 degree back extension version, b/c it seems the most stable with the DB in your feet. Also, keep your head up when you do them, not like the dude in the video.
Coming close to the meet and you’re second guessing yourself, natural I’m sure. Definitely DO NOT switch anything up now. Just hammer it out, deload the week before and smash your PRs.
Getting yourself on a more structured program will help you with the training ADD. If you’re interested in PL for the future I’d go with westside’s program, or 5/3/1. However, you will always have days you need to improvise depending on injuries, how your body feels, and what’s available to you. “Auto-regulation” is the buzzword, right? Just don’t switch up your whole program one day b/c you feel like it.
I AM A CHAMPION!
Also, LWI.
[/quote]
Yeah, I liked the back extension version, just need to note that using a mat to pad it is advised! Also, I didn’t use a DB because I had a hard time putting it stable enough between my ankles, but up more towards my calf is a much better idea.
Yeah, I’m second guessing myself on benching, just because it’s been sucking ass lately, but whatever. I’m going to smash the shit out of everything I can, regardless. No holding back.
I’ve been reading westside’s shit today on benching and damn, looks like I’ll follow their ideas, using 8 sets of 3, bands, boards, all that good shit, twice a week. Just soaking it all up like a sponge now, and after the meet I’ll slowly start wringing it out into my training.
Looking forward to it is an understatement.
Thanks for checkin in, Major
LWI
Whatever training style you believe in tends to work the best I find.
You gonna get a vid of your meet?
Westside looks pretty awesome, and I know many people do bastardized versions of it to fit with the equipment they have. I just used it to plan tonights squat workout. I’m calling it “Leg Laceration” stay tuned…
And you bet I’ll get a meet video and pics together, if I have to hold the camera myself even!
What’s better than coming back from a crappy workout, with an awesome one?
Nothing.
Leg Laceration was a success, and oh my god were my ham’s pumped to the max
Went with box squats as my promary movement tonight, to drive home the “sit back, lead with the head and explode up” portion of my squat. The box was a couple inches above parallel, but that’s alright. The next lower box was about 4-6" below, and that’s too far for what I’m going for. Oh yeah, and I used my monster mini’s too.
Box Squats
Bar x 6
Bar + pro monster mini’s (the black ones from EFS) x 6 Form felt perfect
95+mm x 3
135+mm x 3 x 2
165+mm x 3 (Felt solid, thought I could probably get 1 good one at 185)
Belt
185+mm x 3 (That’s right, 3, felt awesome)Vid
225+mm x 1 (Had to try it, and smoked it)Vid
Bands removed, straight bar, still to box
225 x 1
Ditched box, just in time for some dude that wanted to “switch boxes” for one that’s about 6" higher…no thanks man, you take it.
245 x 1 x 3 (Driving the form home)
265 x 1 x 3 (Vid of last 1)
Then, as I was setting up for speed sumo pulls against the bands, noticed some kids just looking at me as if they wanted my cage. I looked at one of them and he didn’t say anything, so I kept doing my shit, walked over to grab a second pair of DB’s to hold the bands in place, and they were doing pullups when I got back. They moved quick, but I didn’t care. Anyone that wants to actually do full ROM pullups, go ahead, they’re a rarity in that place.
Sumo Deads
135+mm x 8 x 3 (Shins were rashed after that)
GHR’s (This time on a different setup with more room, next time I’ll get a lower box to have a little more ROM, but these were still insanely brutal on my hamstrings)
BW x 10 x 3
Pull Throughs (More violent air humping, gotta love it)
62.5 x 12
77.5 x 12
92.5 x 12
*The stack had these weird weight settings for everything, so whatever. Maxes out at 97.5, I’ll do those next time
Reverse Hypers on back extension
BW x 12
+10 x 12
+15 x 12
Foam rolled and done.
199.8 this morning, weigh in will be a piece of cake.
Vids to follow
GHR’s. With practice, I won’t need the pushup at the bottom. These are hard!
Skwatz
Oh and Mr. “I’m doing 4 half reps on the seated calf raise with 5 plates”…left every one of those plates on that thing. Asshole.
Realized there’s not nearly enough Metal in here…
Please, drop your metal jams in here, I’m always looking for shit to add to the “PR Playlist”
Lookin good Ink, as some have said, just stay the course, get a total and then progress from there.
Here’s a recent fave.
lol! I did GHRs with OMO the other day (she held my ankles, gently, but firmly) and I almost shat myself trying to get back up without pushing off the floor. Could you imagine? Then I’d really look like I was sporting a tuck-job!
It was fun though - the challenge is to only lightly push-off the floor and then use all that hammie strength the rest of the way. What worked for me was to push-off a few inches (more like 6, don’t be deceived), ball up my fists real tight and go “mmmmmhhh-ha!”
I don’t listen to metal - i’m like the anti-power lifter 
Hai Ink! Good job ob leg laceration day!
Thanks Herc, I’ll keep on pushing forward, and completely overhaul everything next month.
Masch, the challenge for me is to not smash my face on the way down, let alone the “super plyo” pushup to get my ass up! I almost fell on the floor when I got off that thing, had to edit the video, haha.
You don’t listen to metal huh…hmmm…well, your mission (should you choose to accept it) is to post a song that is brutal enough for me to enjoy. Find something you don’t like, and post it, and you’ll pass 
Thanks.
In other news, my father in law is cooking a bunch of corned beef tomorrow for St. Patty’s day, and this year rather than being a fatass and just eating a bunch of beef because I’m a carnivore…I’m going to go straight to the gym from work, and absolutely DESTROY some deadlifts, then hobble to the car, drive there, and NOM INTO OBLIVION for recovery. That way I can justify eating 2#s of meat before a meet. (haha)
Sounds good, yes?
I do believe this is my first foray into the world of Ink. Good stuff goin on in here. Keep gettin after it!
[quote]inkaddict wrote:
Please, drop your metal jams in here, I’m always looking for shit to add to the “PR Playlist”[/quote]
I like these guys
Beast, welcome to my little slice of the internet! I’ll always be getting after it, you can’t take passion away from someone.
Trav, YES! That’s good shit, right there! Love the thrashy/slappy guitar sound, screams, lyrics, drums, etc. Thanks! This whole album sound like this?
\m/ \m/
More metal for smashing weights
Metal.
FTW.
I’d gladly give up Metal for the rest of my life just to spend an afternoon with Maschy…
did I say that out loud?
One more for the road.
that St.Patty’s deadlift plan sounds perfect!
kill it and then feed it.
[quote]inkaddict wrote:
\m/ \m/[/quote]
HA!! That’s freaking brilliant!
Really though,I just googled “most brutal song ever” and the first song I found is called “fleshripper” and basically sounds like radio static.
Beckons the viking with her finger…
