[quote]michael_xyz wrote:
What do people think of doing “ghetto” GHRs? Very few gyms out here have it and although the ghetto version is a lot harder than the real thing it still seems like it would be of benefit.
Anyone used it/feelings? I tried it today and definitely different feeling in hamstrings.[/quote]
I’ve tried a couple different rigs that all sucked before I just broke down and bought the Texas Strength Sytems 45 ghr/chest supported row combo… which is awesome.
[quote]marlboroman wrote:
[quote]LiquidMercury wrote:
[quote]marlboroman wrote:
rev band pulls…
Im currently doing them mainly because I dont have a way of pulling against bands right now . 5 weeks of accumulation . band assistance decreases throughout the acc. phase , while weight stays the same . weight is about 70% of 1RM at 12 x 1 .
not sure yet what I’ll do for intensification phase…either straight weight for 8x1 at a lower percentage ; or same weight at 8x1 with minimal assistance .
any thoughts would be welcome .[/quote]
Don’t use bands for the sake of bands unless you have a point to doing them. Personally I don’t care much for rev band work for dynamic, I think the force curve isn’t what most raw lifters are looking for - if you’re geared it’s another issue. Reverse band work for Max Effort work can definitely be great for overloading.[/quote]
Im using rev band pulls because I believe that variation is a positive …as in pulling straight weight for DE month after month may not be as productive as changing the method every so often. the past few weeks are the first times/s using rev band .
to be honest , Im not exactly sure that I like them . but I will finish out the cycle as planned , and adjust accordingly next cycle .
looking for
/working on a way to pull against bands by using DB’s as band anchors .[/quote]
Just step on the bands…
And I’m not saying do speed work straight weight week in and week out. I change it up regularly -pulling against bands, chains, and even from a deficit. I just feel as though having bands help you really doesn’t do much towards the purpose of DE work which is building speed - in particular starting speed.
Fair enough. I don’t doubt it’s not as good as the real thing but in terms of benefits, worth doing them or if don’t have real GHR just stick to SLDL/RDLs/GMs etc etc?
[quote]StormTheBeach wrote:
[quote]buddaboy wrote:
Does anyone know the name of the song playing on this video?
I watched this video then went and broke my PR in the safety squat good morning (256LB 2, a conservative 2RM) I know it’s not much by the standards on here but I was very pleased with it.[/quote]
No idea. Those guys like some weird fucking music. When I was up there, Louie was doing an extra workout that he had timed to a Nappy Roots CD… that is like straight out of 5th grade for me.[/quote]
I just found out it’s called ‘natural one’ by the ‘folk implosion’, and you CAN’T download it from Itunes, for some reason it’s not available.
I just started (like yesterday) practicing those GM-squats and they feel great.
Conjugate in 3 day, is it possible?
[quote]xRequiem wrote:
Conjugate in 3 day, is it possible?[/quote]
Earlier in the thread, the suggestion was instead of having a 7 day workout week, you have a 10 day week.
Monday: DE upper
Wednesday: ME lower
Friday: ME upper
Sunday: DE lower
Tuesday: DE upper
Thursday: ME lower
I’ll do this when I get really busy. Because of the extra recovery time, I found I could really hammer my accessory lifts hard.
Has anyone ever had there grip seem to be overtrained but nothing else? Does that happen often? It seems liek my grip has gotten worse but everything else has gotten stronger.
[quote]Vladamir wrote:
Has anyone ever had there grip seem to be overtrained but nothing else? Does that happen often? It seems liek my grip has gotten worse but everything else has gotten stronger. [/quote]
I’ve had this before; sometimes your hands need a little more rest than the other muscle groups.
Do you ever used straps? If you’ve recently stopped or dropped them for a workout then your grip will have had to work a lot harder than normal, hence extra recovery will be required.
If it is simply that your grip needs to catch up then dropping straps, DL’s for sets of 3 and doing the 25 x2 on the DL at approximately 50% works wonders for the start of the DL (off the floor) and the grip.
I was developing forearm tendonitis when I started having problems so be carful and look after your hands and forearms.
Good luck.
Something I’ve noticed whilst watching the videos of the guys at WSB training is that they all seem to have had their legs waxed, is this something to do with getting into the support gear? So whilst your pulling the squat suit on (or something similar like those squat briefs) they can’t pull the hairs out? which I imagine would be quite painful!
I noticed this a while back and I’ve just been curious as to what the answer is. For full disclosure I do a grade 2 on my legs with hair clippers!
[quote]Vladamir wrote:
Has anyone ever had there grip seem to be overtrained but nothing else? Does that happen often? It seems liek my grip has gotten worse but everything else has gotten stronger. [/quote]
This happens to me a lot. I do a ton of heavy pulling and rowing throughout the year and it trashes my hands sometimes. The most helpful/awful thing I’ve found is to fill up a bucket with ice and water and submerge my hands for about 20 minutes, 2-3 times a week. Also, forearm compression helps tremendously.
STB - what do you use for forearm compression? I haven’t seen much out there for that.
[quote]LiquidMercury wrote:
STB - what do you use for forearm compression? I haven’t seen much out there for that. [/quote]
I’ve got an Under Armour recharge compression shirt. That thing is awesome. I just started looking into some other stuff out there. An Australlian company, 2XU, is making some cool looking stuff but it’s all built for swimmers and cyclists.
[quote]xRequiem wrote:
Conjugate in 3 day, is it possible?[/quote]
im doing it as a 3 day. and like the other poster i just extend the days off. kind of like how wendler recommends doing 5/3/1 on 3 days a week.
and i do try to add a bit more on body parts that are lagging when time allows. or on DE day i may do 20 sets instead of 10. maybe throw in some extra conditioning at the end. again if time allows i will try and add something to help me in some way without hurting something else.
[quote]StormTheBeach wrote:
[quote]LiquidMercury wrote:
STB - what do you use for forearm compression? I haven’t seen much out there for that. [/quote]
I’ve got an Under Armour recharge compression shirt. That thing is awesome. I just started looking into some other stuff out there. An Australlian company, 2XU, is making some cool looking stuff but it’s all built for swimmers and cyclists.[/quote]
Mark Bell has been using that 2XU stuff lately and seems to be liking it.
[quote]StormTheBeach wrote:
[quote]marlboroman wrote:
I measured the height of the bench that I use for box squatting…16" . at 5’6" , does this seem about right ? to me it sounds too high; but when I sit on it in squatting stance it looks right in the mirror , but that may be a point of reference thing .
any others out there at my height know thier box height ?[/quote]
I have an EFS Box Squat Box that is always set to 13 inches. I adjust height byt putting plates, soft foam, or hard foam on top. 13 inches puts me about 1-2 inches below parallel. I do most of my box squats off of hard foam that sinks to 14inches. I am 6’2’’ though.[/quote]
this has me baffled . I sat on that bench again , placed so I could see in the mirror ; and damned if it dont look parralel . so Im bringing a camera along next time , and have somebody snap a pic so I can see from the correct angle .
[quote]LiquidMercury wrote:
[quote]marlboroman wrote:
[quote]LiquidMercury wrote:
[quote]marlboroman wrote:
rev band pulls…
Im currently doing them mainly because I dont have a way of pulling against bands right now . 5 weeks of accumulation . band assistance decreases throughout the acc. phase , while weight stays the same . weight is about 70% of 1RM at 12 x 1 .
not sure yet what I’ll do for intensification phase…either straight weight for 8x1 at a lower percentage ; or same weight at 8x1 with minimal assistance .
any thoughts would be welcome .[/quote]
Don’t use bands for the sake of bands unless you have a point to doing them. Personally I don’t care much for rev band work for dynamic, I think the force curve isn’t what most raw lifters are looking for - if you’re geared it’s another issue. Reverse band work for Max Effort work can definitely be great for overloading.[/quote]
Im using rev band pulls because I believe that variation is a positive …as in pulling straight weight for DE month after month may not be as productive as changing the method every so often. the past few weeks are the first times/s using rev band .
to be honest , Im not exactly sure that I like them . but I will finish out the cycle as planned , and adjust accordingly next cycle .
looking for
/working on a way to pull against bands by using DB’s as band anchors .[/quote]
Just step on the bands…
And I’m not saying do speed work straight weight week in and week out. I change it up regularly -pulling against bands, chains, and even from a deficit. I just feel as though having bands help you really doesn’t do much towards the purpose of DE work which is building speed - in particular starting speed.[/quote]
I hear ya . not gettin’ a good vibe from the rev band DE pulling at all . I planned out the 5 weeks , so I stuck it out thinking maybe I was missing something ( like maybe just adding more weight ). just got 4 sets of short bands from EFS (they’re cheap ! ). I’ll get DE pulls against bands worked in for up-coming Intensification phase …either with the shorts with dumb-bells , or standing on the longs as you stated .
What do ya’ll do for plyos for bench training. All I’ve got are depth push ups, clap push ups, and the bouncy medball slams and pushes into the ground.
I wast thinking of adding bench press tosses (in the smith machine) too.
Do you feel like plyos really help (jumps, kinds of push-ups you said etc.)?
[quote]michael_xyz wrote:
Do you feel like plyos really help (jumps, kinds of push-ups you said etc.)?[/quote]
Personally, I’m having bad luck with pressing plyos but the jumps seem to be helping. Mostly with the stretch reflex in the hole with the squat.
[quote]Fletch1986 wrote:
What do ya’ll do for plyos for bench training. All I’ve got are depth push ups, clap push ups, and the bouncy medball slams and pushes into the ground.
I wast thinking of adding bench press tosses (in the smith machine) too.[/quote]
Plyo Push ups with and w/o the sling shot, med ball slams, throws, and juggles, band assisted explosive pull ups and push-ups. Any kind of overhead throwing, there are millions of options. You just have to get creative and go really fast.
I really think ball slams and explosive rowing help me the most.