Slingshot would probably be a good alternative, or i could hold a foam roller and you could press to it
Damn, 135 for the meadows rows is nuts. 90x12 kicked my ass last time, thought I was going to puke afterwards. Great, now I gotta work up to 135…fuck.
Good job man, heal up that pec quick!
Ty, absolutely maybe both depending on how if feels.
Ink, yeah it was a little tough, i will wear straps next time and see how heavy i can go.
Well my pec feels much better today, just feels tight and a little sore. So good so far. I think i am going to do ME with band resisted box squats for today.
ME Squats:
Band resisted box squats:bar5,1355,2253,3151,3651(Vid),4050, picked feet off the ground slightly on the 365, doesn’t count.
Sumo deads:1355,2255,315*6
Good mornings:13510,2253,135*10
Done, well i found what i already know. I am weak at the bottom of squats, so that would be weak glutes, and lower back. So i need to put an emphasis on those in my workouts. I ran out of time, so need to get in the gym a little earlier, especially on ME days. Pec is feeling much better, just a little tight now.
What movements are you going to use for ME lower now that you think you’re weak out of the hole?
[quote]trav123456 wrote:
What movements are you going to use for ME lower now that you think you’re weak out of the hole?[/quote]
Trav i am going to continue to pick an exercise and go for a max as my main exercise, but i am going to work in goodmornings, sumo deads, romanion deads, weight hyper extensions and glute ham raises to target my hamstrings and glute region for my assesory/repetition work. I will put box squats on DE day and focus on exploding out of the bottom from a somewhat relaxed state. I also need to focus on maintaining form and not letting it break in the middle of a set.
[quote]Heracles_rocks wrote:
[quote]trav123456 wrote:
What movements are you going to use for ME lower now that you think you’re weak out of the hole?[/quote]
Trav i am going to continue to pick an exercise and go for a max as my main exercise, but i am going to work in goodmornings, sumo deads, romanion deads, weight hyper extensions and glute ham raises to target my hamstrings and glute region for my assesory/repetition work. I will put box squats on DE day and focus on exploding out of the bottom from a somewhat relaxed state. I also need to focus on maintaining form and not letting it break in the middle of a set.[/quote]
Ah I see sounds good man
Well today was a fun day, got to try some cool things out and get a lift in with another T-Nation brother Ty Carlson.
ME Bench:
Bench with slingshot:13510,13510, then i added slingshot with wrist wraps,2253,2751,3151,3451,365*1 (vid) this was fun, a little interesting finding the groove needed, and a great way to overload the bench and teach the elbow tuck.
Close grip foam presses:13510,22510,275*5(felt a slight twinge in my r shoulder and cut this set short)
Db floor presses:7015,7015,105*7
Done, felt pretty good and had little to no residual effect of my left pec that hurt so bad on monday. Probably will do a restoration/accessory day tomorrow.
video attempt Number 3. Screw it i’ll just open a youtube account.
Your reps were definitely getting super smooth as soon as you figured out the Slingshot…that 365 flew up like nothin!
So THAT’S what the slingshot does. Awesome man, that looks like fun.
LWI!
Those look pretty cool!
Ink, trav it was fun. I ordered one for myself so i can work it in on ME day for variety.
Restoration/Accessory day
Regular pullups:bw8,bw8
reverse grip pullups:bw*12
Giant set of db shrugs:7520,9520,95*20
Db laterals: 2010,2510,25*10
And db rear laterals:2010,2010
Hs pulldowns:1pps20,2pps20,3pps*12
Db curls:3010,5010,704 drop2510(slow and controlled)
Some band pullaparts and rotator cuff stuff
Done, so somehow on my way to the gym my stupid intra-workout shake spilled all over inside my gym bag soaking the entire bottom. Wow i was not happy. Trying to dry out my belt and wrist wraps as i type this. Funny thing is i was thinking about getting the pr belt by inzer, this just might be a good reason to and also get new straps. Gahhh the things that that happen for no reason.
DE lower training:
Speed squats:1552,2452,2452,2452,2452,2452 I didn’t have the perfect setup for these, but it will work and i still need to work on my depth.
Speed deads:1552,2652,2652,2652,2652,2652 I like this setup, and i will keep this as my speed dead setup, i can add the minis if need be and i can also try spreading the bands a little further, i could also put them outside the weights and see how that goes as well.
Romanion deads:15510,24510,3356(no straps reverse grip),3356(with straps palms down)
Goodmornings:15510,15510,2055,2055
Done, i had a great workout. I was fast on the deads and squats, although i still need to improve squats. I had no pain and it was just a good workout.
Even on speed pulls, lock em out.
On the squats, choke the bands around the dumbbells. It will make it much tighter and keep it from going slack like that. I know you said you need to work on depth…seriously, work on it. Its not going to help your squat stoppin that high. Grab a bench or stack some of those boxes used by the group ex classes to sit back on. Even lifting raw, box squats to depth can be beneficial (they helped get my squat up before I ever got a suit).
[quote]DixiesFinest wrote:
Even on speed pulls, lock em out.
On the squats, choke the bands around the dumbbells. It will make it much tighter and keep it from going slack like that. I know you said you need to work on depth…seriously, work on it. Its not going to help your squat stoppin that high. Grab a bench or stack some of those boxes used by the group ex classes to sit back on. Even lifting raw, box squats to depth can be beneficial (they helped get my squat up before I ever got a suit). [/quote]
Thanks man, for the pulls i did focus on making sure they were locked out, on the second rep in the first set on video i was probably a little short but otherwise they were locked out.
For the squats, i will focus on hitting depth for DE day and then work on getting speed in. I will see if i can find boxes that will work, if not i will just make them “form” days until i reach the depth needed then add bands and etc.
[quote]Heracles_rocks wrote:
[quote]DixiesFinest wrote:
Even on speed pulls, lock em out.
On the squats, choke the bands around the dumbbells. It will make it much tighter and keep it from going slack like that. I know you said you need to work on depth…seriously, work on it. Its not going to help your squat stoppin that high. Grab a bench or stack some of those boxes used by the group ex classes to sit back on. Even lifting raw, box squats to depth can be beneficial (they helped get my squat up before I ever got a suit). [/quote]
Thanks man, for the pulls i did focus on making sure they were locked out, on the second rep in the first set on video i was probably a little short but otherwise they were locked out.
For the squats, i will focus on hitting depth for DE day and then work on getting speed in. I will see if i can find boxes that will work, if not i will just make them “form” days until i reach the depth needed then add bands and etc.
[/quote]
Dont take the bands away to work on depth, go ahead and work on depth with the bands on.
As for the pulls, prob just the angle, I just couldnt tell if you locked out.
[quote]DixiesFinest wrote:
[quote]Heracles_rocks wrote:
[quote]DixiesFinest wrote:
Even on speed pulls, lock em out.
On the squats, choke the bands around the dumbbells. It will make it much tighter and keep it from going slack like that. I know you said you need to work on depth…seriously, work on it. Its not going to help your squat stoppin that high. Grab a bench or stack some of those boxes used by the group ex classes to sit back on. Even lifting raw, box squats to depth can be beneficial (they helped get my squat up before I ever got a suit). [/quote]
Thanks man, for the pulls i did focus on making sure they were locked out, on the second rep in the first set on video i was probably a little short but otherwise they were locked out.
For the squats, i will focus on hitting depth for DE day and then work on getting speed in. I will see if i can find boxes that will work, if not i will just make them “form” days until i reach the depth needed then add bands and etc.
[/quote]
Dont take the bands away to work on depth, go ahead and work on depth with the bands on.
As for the pulls, prob just the angle, I just couldnt tell if you locked out.[/quote]
Okay will do. I will find a way to get more tension at the bottom as well. Thanks for the advice man.
DE Bench
Bench with red minis:bar5,1353*8sets Didn’t get video because my video guy of the day messed up with the camera, oh well. note to self, throughly explain how the camera works and what to look for from here on.
So then he felt bad and wanted to try it out. I know from experience that going from regular bench to bench with bands is a whole nother ballgame. So i said before he got it out to make sure that he was really tight and so on. Sure enough despite my warning the 135 with bands came right down to his stomach. Haha He did get it right when he tried it again though.
Pullups with various grips:bw54sets
Db shoulder press:5510,7010,85*10
Overhead db extensions:6020,8015,110*10
Single arm overhead db extensions drop set:4010,3010,20*10
Rope extensions:415,612,6*12
Band pullaparts:3sets of 15
Done, i have a slight head cold or allergy war going on in my nasal passages. I have a clear nose and mouth and etc, but if feels like i’m breathing dust or about to sneeze the majority of the time. So hopefully the sudafed extra strength i got helps. Otherwise i’ll be in for a rough week. Other than that, i felt jacked during my workout today.
My mini bands are due to arrive today, benching tonight!
Thoughts on warming up with the bands and then removing them for a few sets of heavier doubles?
Can’t hurt, can it?