I think I’m going to log in lbs because it just sounds like more weight lol
10x10 deadlifts in 10 mins with 264lb
Way more impressive lol
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Yeah I won’t even instruct guys on how to do those lifts. Even with my own son I took him to a coach I know for pointers… Besides we got too many guys who talk out their ass online and I don’t want to do that.
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I flicked the westside barbell official Instagram a query about it and got the nod for rotating the DE work, they said as long as I keep the principal’s and necessary aux work it will be fine
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For my upper work, more likely to start with 3s or 2s to get some extra volume in. Squat I’ll keep singles as I feel most confident with technique and deads probably singles and doubles
Quest for super total begins
ME lower
- Box squat to 18 inch box 205kg
- Good mornings 3x5 80kg
3.1 standing abs 4x20
3.2 chins 4x10
3.3 back extensions 4x10
I was a little tired but the squats moved super well. Took 3 attempts over 90 and called it before technique fell off. That’s where I’ve fucked up conjugate in the past from a lack of understanding, it’s about straining but with good form.
Feel really good, worked very hard but didn’t overdo it
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Were you bored with all the down time between sets?
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Good question my man, I thought I would be, however for the main lift I was just focused on the next set and keeping everything perfect, and then for the good mornings the same deal, keep it heavy and perfect. The final 3 pieces I ran as a circuit to keep things interesting
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Second to top set. 195kg. Moved very well
What are the advantages of doing squats to a box? I was thinking you wouldn’t go down as far but in the video it looks like you just about hit parallel?
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Pro is that it’s a controlled variable in terms of depth, so I can set it at or below parallel. I find it helps me with my control coming out of the bottom, as the brief pause eliminates the stretch reflex.
Sometimes I like a light touch-and-go style but I try to never sit heavy on the box, if that makes sense.
Also the box is a little bit of mental safety I guess
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From the Westside videos I’ve seen, people seem to sit back on the box and then drive back up. It looks like the tension from the eccentric is mostly gone.
Yeah, we typically “release the hips” on the box, so basically 0 weight on your feet.
Has really helped with my power out of the hole, not relying on that stretch reflex to fire me back up. Gahh, I can’t wait to start squatting again.
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Dynamic upper
- De bench 9x3 60kg + miniband (close/wide/comp)
- Seated db press 4x8-12
- Lat pulldowns 2x10, 1xRP
- Arms superset
- Band pull aparts 100
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I think I nailed the weight here for dynamic work, it was moving fast but I still had to push it.
Taking on the concept of Paul Carter’s thread of doing less total volume but having at least 1-3 sets per exercise be failure or at least technical failure
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I took a rest day and feel lost lol.
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Dynamic lower
Warm up KB swings and weighted box jumps
- Box squats 12x2 w 100kg no bands
- Sumo deads 10x1 w 110kg no bands
3.1 adductor machine 4x12
3.2 plank 4 sets 1 min - Glute kickback machine thing 4 sets
- Calves
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Weight felt spot on, squats were firing by about third set and the deadlifts felt like I was going to upright row them. I was reading from westside they get their OLY and CrossFit guys to do weighted jumps on both ME and DE days for anywhere from 20 to 40 total jumps so I’ll be doing that, rotating load, height and jump styles.
My adductors and glutes are probably my weakest points in the squat, with my strengths being (not really surprisingly) my quads and my upper back
So de day seems like a perfect day for hyper trophy of those stabiliser groups
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I’m thinking of pause benching against a mini band tomorrow for ME upper. Pause for more time under tension and minis to overload the triceps towards lock out. We’ll see what I’m feeling in the morning but where my head’s at now
Forgot to log
Me upper
A. Paused bench against mini band up to 1x110kg
B. Jm press worked up to 3x5 w 50kg
C1. Chest supported row pronated 4x12
C2. Db shrugs 4x15
D. Banded tricep pressdown x100
Good session. Bench felt great and did what I wanted. Reinforced drive off chest and taxed my lock out. Smashed upper back and triceps
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Me lower
Jumps - paused box jumps w 8kg kbs
A. Paused high bar squat, top set 160kg
B. Good mornings 3x5 80/85/80kg HEAVY
C1. Standing abs 4x20/20/16/16 w 26kg
C2. Back extension 4x10 w 14kg
C3. Chins 4x12 mixed grips
Good session. Squats felt strong, deep as possible with a three second pause.
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