Git, Speed squats, box is a bit low, first rep you “dropped” to the box, looks from that angle you are rocking just a bit also. My westside guru’s up in OH, said think of it as 2 quick singles instead of a fast double, give time to reset on the 2nd rep otherwise can loss of tightness can happen. Also thought the toe angle was good, why do you think they should be straighter forward?
I thought the speed dl was fine and the GM’s look really good too.
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Thanks lil!
“2 quick singles instead of a fast double” makes a lot of sense. I find I’m rushing sets, both DE lower and DE upper, and I think my form is suffering. “dropping to the box” is a symptom of rushing. Which is not good since DE days are form days.
I do rock a bit but I thought that was part of the ‘breaking up the kinetic chain’ aspect of box squats. But if you say down and up with no rocking is best then I’m totally on board with that.
I “think” toes straighter gives me more tension in my hips. I’ll have to test that one.
Bench with doubled micro-minis
135 + bands
10 x 3…took about 8 minutes
Close-grip bench
worked up to 190 x 8…+5lbs from last DE day
Seated military to pins, bar at eye height- tried a new exercise. Not sure I like it since I spent quite a bit of energy trying not to smash myself in the face with the bar.
7 sets ramping up to 135 x 8
Box squats - 11.75" height
warm ups
215 x 10 x 2…up from 205 last time. Felt stronger than last time. I think my toes should point more forward. I’d like some opinions on speed. Vid is 8th set.
Speed deads
285 x 12 x 1…estimated 60% of max 475. Felt like I could have done 20+ sets without losing speed. Vid is 6th set.
High rep GMs
135 x 3 x 15…my hams are going to hurt tomorrow. Boring vid is 2nd set.
edit: I was freeze-framing my deads and it looks like I’m getting into a stiff-leg position. Not a problem with 285 but it will bite me in the ass with heavy weight. More legs, less back.[/quote]
LOOKS GOOD
A1) INCLINE BP - 135/5 185/5 225/5 245/5 275/5 225/10 185/6 (WITH ORANGE FTS BANDS VID)
A2) BAND PULLAPARTS 5X10
DB SPOON PRESS - 70/20 100/12,10
ROLLING TRI EXT - 50/10,10
SHOULDER TRIAD (MY WAY) - BB OH PRESS 135X10, FRONT PLATE RAISE (2PLTS)X10, REV DB FLY 40X10 - 4 ROUNDS
DB LATERAL RAISE - 40X1X20
HANG CLEANS - 135X5X10
HS ISO LOW ROW - 2PPS/15 3PPS/10,10,10 4PPS/7
CURLZXSOMEXSOME
Im going to keep the weight low on the hang cleans until the form is right, concentrated today on getting my lower body in unison with my upper body as well as where I begin the ascension of the bar in its final position. Ill go up 10 lbs next week. Havent used bands on inclines in a while, considered using average bands but stuck with light bands, note that unless going for a true 1rm I dont touch my chest on the reps as the ROM tends to aggravate my shoulders a bit when going this low.
DE Lower / 1-22-12
hip/shoulder warmups
Speed box squats
bar x 10
95 x 5
add light band over qtrs for added tension
95 x 5
145 x 3
suit bottoms on
185 x 2 x 2 sets
205 x 2
215 x 2 x 2
225 x 2 x 4, last 2 sets I went wider, so when I unracked the bar just barely cleared the hooks so lowered it down, I only have a few holes to lower anymore, I’d better not compress to much more…
But the wider stance was strong, so I’ll have to try it next ME session.
08.30 first dose and 1 scoop of MAG-10.
Walk to gym.
1 scoop MAG-10 and 2 SWF.
Warm up complex x 4 rounds, all a bit stiff and creaky.
Main workout hfs based 3 x 3 set/rep but with some extra warm up intermediate sets thrown in.
Dl 132 lbs 1x 5 (warm up) 176 lbs 1 x5 (intermediate) then : 220 lbs 3 x 3.
2.Bench. bare bar warm up,66lbs warm up ,88lbs intermediate then 115 3 x 3
3.Front squat . 110 lb intermediate x 3 115 3 x 3
4.Weighted step ups, warm up at 98lbs and 110 lbs then : 115 lbs 3 x 3
5.Db bench 40 lbs 3 x 3 (first at this weight ever)
6.Suitcase lift 94 lbs 3 x3
Iso.
Back work only, back hypers on roman chair + 35 lb plate 3 x 5
6 1/2 hours of sleep, coffee and protein for my pre-workout supps.
Warmed up at the gym with goblet squats, rows, db benches, light squats and light db work for the shoulder area. Total body stretching of 5-10 minutes and on to the work. Everything for 5 reps.
Squat: 275/ 315/ 355/ 395/ 415
Bench: 160/ 185/ 210/ 235/ 250
BB Row: 185/ 215/ 245/ 275/ 290
Finished the work with 2 sets of straight leg HLR’s.
Final sets felt heavy this morning, but got through them all no problem.
Weekend was spent visiting the girls and the grandson and eating a LOT.
Its been so long since I deloaded that I forgot how I deloaded my assistance work. In the end I just skipped the top set of everything besides 2 boards which I did per 5/3/1 protocol. Only three more deload days to go.
