Power squats: (As in where my feet would be in comp)
60kg 1x5
80kg 1x5
100kg 1x5
120kg 3x5
RDL’s:
100kg 1x10
120kg 2x8
130kg 2x8
Leg Curls:
weight 16 2x10, 1x8
Standing calf raises:
4x10
I was very pissed off about the squats cos they were HARD. I did 120 for 8 close stance last week like. The problem was coming outta the hole, my hamstrings felt really week. THat’s why I did RDL’s too today. I think i’m gonna keep them up and i might switch the leg curls for pull thrus.
I never have that problem when i’m wearing a belt tho so could it be an indicator of weeks abs?
Squat/DL playaround day. This was my first ever day doing box squats.
Box squats (at parrallel):
60kg 2x3
80kg 2x3
100kg 6x2 (these were unbeliveably slow)
80kg 3x2 (not much faster)
Deadlifts:
100kg 8x1 (my speed here was ok)
Sumo DL’s: (just to try them out)
100kg 1x3 (why am i so weak on them??)
Curls (for the girls!!)
Barbell: 3x6
Preacher: 3x12
Hammer: 3x10
Ok guys, I have a problem. I’m so fucking slow off the box it’s unbelieveable. I was only using 55% of my max, that’s not right being so slow!!
should I drop the weight and go 80kg 10x2, 90kg 10x2, 100kg 10x2 over a 3 week period and hope that speed picks up and then swith to a more normal 55%, 60%, 65% 3 week DE cycle??
Chains and bands are great for building speed. I also like rack lockouts to get the central nervous system pumped for max weight.
A guy in one of my classes would rack 135, rest the load on his chest for a second, then blast the weight up like he was throwing it off his chest so the bar left his hands, catch the bar on the way down and control the weight until back on his chest.
At first I thought he was a little nuts but it’s one of those things you see from time to time that makes you wonder whether the dude is on to something.
I have not read anything from Westside discussing this move. Has anyone read or heard any pros & cons on using the Smith machine like that?