23 April 2009
W=197
Bike 10 min, Shldr rehab & YTWL
Box Squat barx10, 135x5, 185x3, 205x3, 225x3, 235x2
These just felt heavy today and I wimped out on the 235’s
RDLs 135x10, 155x10, 175x10, 205x5
All of these felt easy but I wasn’t sure what weight to start at so I started low.
Sissy Squats BW+60 10rep x 3 sets
I think I’m getting the hang of these…
Form check on the RDLs and Sissy squats please!
Form looks pretty good to me. for the RDLs, you should consider standing on a platform so you can get lower. Youre doing a great job of getting the butt back and running the bar down your legs. If you have enough plates. stand on a couple plates when you do the RDLs. The longer range of motion helped me on Good Mornings, which really helped me on both squats and deads.
Good strict lifting. nicely done
old lardass
[quote]mjnewland wrote:
Form looks pretty good to me. for the RDLs, you should consider standing on a platform so you can get lower. Youre doing a great job of getting the butt back and running the bar down your legs. If you have enough plates. stand on a couple plates when you do the RDLs. The longer range of motion helped me on Good Mornings, which really helped me on both squats and deads.
Good strict lifting. nicely done
old lardass[/quote]
Thanks MJ! I’ll work on that as my flexibility improves - right now I’m at the limit of my hamstring stretch without rounding my lower back.
Nice work sol,
I think the range of motion is good, in getting your hips back, I would try to bend the knees a little more, and try arch the back
a bit harder.
MJ is right, I think your range of motion is good- but going the extra 2 inches is even better.
I dont know too much about sissy squats
maybe try googling vince gironda
actualy christian thebedo writes about them here on tnation
( I cant spell his name)
kmc
[quote]kmcnyc wrote:
Nice work sol,
I think the range of motion is good, in getting your hips back, I would try to bend the knees a little more, and try arch the back
a bit harder.
MJ is right, I think your range of motion is good- but going the extra 2 inches is even better.
I dont know too much about sissy squats
maybe try googling vince gironda
actualy christian thebedo writes about them here on tnation
( I cant spell his name)
kmc[/quote]
Thanks kmc,
I was wondering how much to bend the knees. Right now I’m just breaking them forward enough to reach the bar. Bending a bit more will allow me to keep my back arch tighter. I have studied that T-Nation article and search on the web for videos on the Sissy squat. I think I’m doing them close to correct because I really feel the burn in the quads.
Good links for the sissy squats, and great job between.
I would like to see a vid of you doing those sissy squats though, that is sure going to look funny for anyone.
[quote]formfunction wrote:
Good links for the sissy squats, and great job between.
I would like to see a vid of you doing those sissy squats though, that is sure going to look funny for anyone.[/quote]
The youtube link has me doing the Sissy squats as I understood them. Turns out they are probably only half the movement. The first couple of times were quite amusing cause I was falling all over the place.
24 April 2009
W=197#
Bike 70 mins, 5 min w/u, 2x10 min intervals, 5 min interval, 2x10 min hill climb, 5 min easy between each interval
Hammer curl 30# 15/13/10/8/8
Kick backs 30# 15/15/15 ea arm
Front raise 35# plate hands at 9 and 3 o?clock 10/10/10
Side raise 12.5# ea arm 10/10/8
143 mins, 1177 kcal, 129 avg HR (gotta get ready for the trails)
25 April 2009
W=199
Bike 10min, Sh. Rehab., YTWL
Bench bar x10, 95x10, 115x5, 135x5, 150x5/5/5/5/7
DB BO rows 74# 15/15/10
Slept well last night but I’m still feeling drained.
Good stuff, Dog, good stuff!!! keep it up!
do a google search here on T-Nation for Frog stance hack squats. i like them a lot better than sissy squats. they are much more stable so you can concentrate on working the quads more.
[quote]maraudermeat wrote:
do a google search here on T-Nation for Frog stance hack squats. i like them a lot better than sissy squats. they are much more stable so you can concentrate on working the quads more. [/quote]
Thanks meat
here’s what I found:
http://www.T-Nation.com/readArticle.do?id=1198794
I’ll see if the leg press machine at work can double as a hack squat machine. Didn’t find a “free” weight version.
[quote]soldog wrote:
maraudermeat wrote:
do a google search here on T-Nation for Frog stance hack squats. i like them a lot better than sissy squats. they are much more stable so you can concentrate on working the quads more.
Thanks meat
here’s what I found:
http://www.T-Nation.com/readArticle.do?id=1198794
I’ll see if the leg press machine at work can double as a hack squat machine. Didn’t find a “free” weight version.[/quote]
that’s it. that is an awesome article. everyone should read it. full of all kinds of good stuff.
26 April 2009
W=199
Bike 15min, Sh. Rehab., YTWL
Squat barx10, 135x5/5, 185x5/5
Deficit RDLs Standing on plates 45 + 25
205x5/5/5
Taking a bit of a deload prior to testing my maxes the end of the week. I’m gonna jump on the 5-3-1 band wagon and I want a baseline.
I just picked up another pair of 35’s to add to my collection. That puts me up to 460#s of olympic style plates. I’m interested in seeing how quickly my deadlift out grows that level…
Hoping that testing Saturday puts me over 405#s.
Good luck hitting the 405 (and 460 soon). I always enjoy scoring new workout equipment. Sounds like you do too.
[quote]ecogenx wrote:
Good luck hitting the 405 (and 460 soon). I always enjoy scoring new workout equipment. Sounds like you do too.[/quote]
Ya - I do. Just missed out on a full 300# set w/olympic bar for $100 at the used equipment store, a day late.
I think the only concern I have in hitting 405 is how the joints on my left hand hold up. They were still pretty tender yesterday on the RDLs.
So I’m looking for suggestions on how to approach testing max lifts in Bench, Deads, MP and squats.
My current thinking is to hit Bench then Deads Thursday evening at home and then Squat and MP Friday when I can get to the company gym and use a power cage.
I’m also looking at the following progression of warm-ups and attempts:
Bench (Previous max of 180# on March 19)
Barx10, 95x3, 115x3, 135x1, 165x1, 185, 195, 205 …
Dead lift (previous max of 365# on March 12)
115x5, 185x3, 275x2, 325x1, 355x1, 375, 395, 405, 415 …
Squat (previous max of 255 June 6, 2008 but I’m pretty sure the depth wasn’t good)
barx10, 135x5, 185x3, 205x1, 225x1, 245, 265, 285, 305 …
MP (no previous max attempt)
barx5, 70x3, 85x1, 95, 105, 115, 125 …
Any and all suggestions welcomed. My thought looking at this written out is that I’m taking too small of steps.
Thanks
If you warm up thoroughly at the bottom end you can take bigger jumps and spare the energy for the top attempt. I’d take 30 lb jumps on squats and 40 lb jumps on DL. Bench looks reasonable. My rule of thumb is 10% jumps in weight - 15% if I’m feeling squirrelly.
