Rack is too narrow, I can’t spread my legs 
I don’t see any lower back rounding o.O
Next week I’m dropping the weight back to 50% and I’m gonna try sit back further. Gonna post another vid next week. Thanks for the tips!
edit: just spoke with dave hoff, he noted the same thing about the hips. I think I got it now.
I run a schedule like this
Sunday-Dynamic effort bench
monday-max effort lower body
tuesday-off
wed-max effort upper body
thursday-off
friday-dynamic effort lower body
saturday-off
I was wondering what days would it be the best to work in the extra workouts. For bench should I do them the day before or after the ME day or dynamic day. Same for lower body. Sorry if this was already answered I didn’t see it
[quote]Vladamir wrote:
I run a schedule like this
Sunday-Dynamic effort bench
monday-max effort lower body
tuesday-off
wed-max effort upper body
thursday-off
friday-dynamic effort lower body
saturday-off
I was wondering what days would it be the best to work in the extra workouts. For bench should I do them the day before or after the ME day or dynamic day. Same for lower body. Sorry if this was already answered I didn’t see it [/quote]
Do you extra workouts on your off days. I always do extra stuff after my DE days. Those days completely kick my ass. Empty barbell movements, band movements, sled dragging, prowler work, trying to keep up with my three year old…all examples of extra stuff I do.
so if I want to do an extra workout for bench would you suggest I do it on tuesday or thursday? I will do an extra workout for squat on saturday.
From my experience extra workout of the body part the day AFTER you trained that body-part is most beneficial cause you pump blood in that area and facilitate recovery. E.G. - day after DE squats I do extra lower body workout and foam roll the lower body. Day after DE bench I do extra upper body workout and foam roll the upper body.
[quote]Vladamir wrote:
so if I want to do an extra workout for bench would you suggest I do it on tuesday or thursday? I will do an extra workout for squat on saturday. [/quote]
Currently I don’t take any days off I do a recovery workout on every but I’ve got good work capacity to start with. Start with 1 day a week and work it in over time so you do it every single day.
Would it be a good idea to do lactate tolerance training on the DE days during an intensivity block?
[quote]LoveSquatting wrote:
Rack is too narrow, I can’t spread my legs I don’t see any lower back rounding o.O
Next week I’m dropping the weight back to 50% and I’m gonna try sit back further. Gonna post another vid next week. Thanks for the tips!
edit: just spoke with dave hoff, he noted the same thing about the hips. I think I got it now.[/quote]
I thought it looks pretty good but you get way too loose on the box. Sitting back more will help. Also, make sure you are flexing the shit out of your lats, upper/mid back. You do round your lower back a little which is… (start the count down to the shit storm) NOT a bad thing on a box squat. Just keep the rest of your back tight and arch your lower back like you life depends on it when you fire off the box.
It does look like you can’t move your feet on more but you could be driving your knees out and spreading the floor with your feet more.
Other than that, speed looks ok. Just keep trying to move as fast as possible.
[quote]Vladamir wrote:
I run a schedule like this
Sunday-Dynamic effort bench
monday-max effort lower body
tuesday-off
wed-max effort upper body
thursday-off
friday-dynamic effort lower body
saturday-off
I was wondering what days would it be the best to work in the extra workouts. For bench should I do them the day before or after the ME day or dynamic day. Same for lower body. Sorry if this was already answered I didn’t see it [/quote]
Depends on the time you have. You can add them in on your main workout days. Small muscle groups can be trained every 12 hours. Moderate Strength Training/Conditioning can be trained every 24 hours. Extreme Workouts (ME and DE) can occur every 72 hours. Following these guidlines can pretty much have you doing extra workouts everyday it you plan it smart enough.
[quote]Fletch1986 wrote:
Would it be a good idea to do lactate tolerance training on the DE days during an intensivity block?[/quote]
It probably wouldn’t be the best idea. During this block, your relative training volume and intensity will be at its highest because of the weight used and accommodating resistance with that weight. Also, the emphasis of your DE Lower day should have switched to pure speed and explosive strength developmeny (which is always should be but early in training it’s more of a split between GPP and speed). LTT is done early in the program to build a base for the Intensification block.
You can give it a shot if you want but if you are completely killing your other workouts in the Intesnsity Block, you are probably going to get wrecked after doing 50+ squats.
Did an extra workout today, practiced pushing the knees out with 40 kilos free squat. I keep squatting around the house like a moron Gonna put up another video next friday and maybe a few ME lifts on monday/tuesday. Thanks for everything, STB!
Well… New guy here
I want to ask an i do big lifts (bench,deadlift) variations with one band? or should i get 2 of every band?
You will need two bands for barbell lifts.
[quote]LoveSquatting wrote:
Did an extra workout today, practiced pushing the knees out with 40 kilos free squat. I keep squatting around the house like a moron Gonna put up another video next friday and maybe a few ME lifts on monday/tuesday. Thanks for everything, STB![/quote]
Nice. Keep it up. I used to practice getting my shoulder blades together everytime I drove anywhere and sometimes when I walked to class in college.
[quote]Jussi.U wrote:
Well… New guy here
I want to ask an i do big lifts (bench,deadlift) variations with one band? or should i get 2 of every band?[/quote]
Two would make it easier. If there is no other way you can have more than 1, you could always wrap the band around your back and put each end in your hands when you bench. Now you can accommodate resistance on every bench variation. Its not the m ost comfortable set-up but it does the same thing.
You can drape the band over the bar for deadlifts and then stand in it to pull out of. This creates a ton of tension and really f’s with your form. Again, its better than nothing.
[quote]Jussi.U wrote:
Well… New guy here
I want to ask an i do big lifts (bench,deadlift) variations with one band? or should i get 2 of every band?[/quote]
here’s what I do for benching
Are the recommended %s for DE bench lower than for legs? Everytime I use bands for a 50-60% DE wave on bench it just seems to heavy to go as fast my squats and pulls at the same %s.
I was about to ask the same thing. What are the %s for DE bench, both for free weight and chains/bands ? I’ll post in the westside forum aswell and if I get an answer sooner, I’ll post it up.
[quote]Fletch1986 wrote:
Are the recommended %s for DE bench lower than for legs? Everytime I use bands for a 50-60% DE wave on bench it just seems to heavy to go as fast my squats and pulls at the same %s.[/quote]
I run the same % on upper as lower but different % between chains and bands.
Chains - 4 week wave - 50%, 53%, 57%, 60%
Chains - 3 week wave - 50/55/60
Bands - 4 week wave - 47/49/51/53
Bands - 3 wee wave - 47/51/53
60% total weight or 60% bar weight + 25% band/chain weight ?
Guys, can somebody post a pic of their triceps and show me the infamous elbow muscle that Louie always mentions ? I can see it on an anatomy picture, but can’t find it on my arm o.O Thanks in advance.