[quote]kmcnyc wrote:
BB rolling- sounds good.
have you peeped the mobility thread- lots of good stuff
mostly things I copy pasted that help.
those kneeling jumps you did where awesome- good job.
We used to do them for wrestling
then do them as a clean- they sucked.[/quote]
Thanks kmc.
I haven’t peeped the mobility thread as much as I should. Will be starting.
The kneeling jumps feel great. When you say “do them as a clean”, do you mean having a bar in the clean position?
You are welcome git
resting the bar on the floor when kneeling
and landing with it in the 'clean ’ or catch position.
sometimes we did them as snatches-
usually just the bar or maybe with 10s, some guys did them with 25’s.
[quote]kmcnyc wrote:
You are welcome git
resting the bar on the floor when kneeling
and landing with it in the 'clean ’ or catch position.
sometimes we did them as snatches-
usually just the bar or maybe with 10s, some guys did them with 25’s.
[/quote]
Interesting. Pretty sure I would smash myself in the mouth with the bar. I think I’ll just stick with trying to add more weight for now 
That mobility site is fabulous. The question is can I do half the stuff half as well as they do it?
ME Lower
Kneeling jumps for activation.
Box squats (paused)
Bar x a few
135 x 2, 2
185 x 2
225 x 2
245 x 2
275 x 1
295 x 1
315 x 1
335 x 1
355 x 1
375 x 1…40lb PR. Mainy, that’s for you. I was going to quit at 355. If I had a spotter I would have gone for 395.
Granted it’s been quite some time since going heavy on paused boxes but I was pretty happy with this. Doing a much better job at driving knees out and building tension in the hips on the eccentric. Wasn’t a grinder.
RDL from 3" deficit
135 x 5
185 x 5
225 x 10
275 x 10…sucked, in a good way. The deficit is awesome.
Would have done another set but kids wanted a fire in the backyard. Nice night with a full moon.
And I listened to shit load of Pearl Jam. Ya know, classic rock. (shakes fist at Maschy)
ME Upper
Reverse band bench (orange bands)
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1…not a weight PR but definitely a form PR (if there is such a thing) over last time
Bench to pins (2 board height)
225 x 3…benching to pins sucks
Bench to 2 board (taped to my shirt)
225 x 3
225 x 3…best set
225 x 3
Dead stop bench from pins (4 board height)
225 x 6
225 x 7
225 x 7
DB curls
20s x 35 supinated then 50 hammer…kind of sucked
Band pushdowns
67…kind of sucked
BB massage pec minor and anterior delt…didn’t suck nearly as bad as last time. Using a BB is my new favorite way to beat myself up.
Holy box squats, awesome! I like the way you ramped up, its very hard for me to figure out how to ramp up to a 1RM. I either dont warm up enough or shoot my load (ewww). If your box squat is 375, what do you think your regular squat would be?
[quote]MattyXL wrote:
Holy box squats, awesome! I like the way you ramped up, its very hard for me to figure out how to ramp up to a 1RM. I either dont warm up enough or shoot my load (ewww). If your box squat is 375, what do you think your regular squat would be?[/quote]
Hey, well the beauty of Westside is that since you never really know your true 1RM you are always awesome in your own mind. Kidding…mostly
My paused box used to be about 30lbs below my free squat. But I would be SHOCKED if my squat is 405 now. Honestly, I don’t know if my squat is up or I just got better at box squats. I’ll test it at some point. I’ve been planning to put together an 8 week cycle with a test day at then end. I guess I should do that.
Hiya! I’m just coming to tell you that you’ve inspired me to go roll myself out. Thank you! My hip flexor is keeling me.
And nice box squatting! I have a new found love for box squats - finally figured out they’re a glute/ham exercise. I love them! I always imagine a rocket shooting up my ass, that’s my cue. lol! I’m doing sets of 8, so keeping it lightish. Maybe I’ll try singles when I’m feeling stronger! That could be fun
Nice work in here!
[quote]Mascherano wrote:
Hiya! I’m just coming to tell you that you’ve inspired me to go roll myself out. Thank you! My hip flexor is keeling me.
And nice box squatting! I have a new found love for box squats - finally figured out they’re a glute/ham exercise. I love them! I always imagine a rocket shooting up my ass, that’s my cue. lol! I’m doing sets of 8, so keeping it lightish. Maybe I’ll try singles when I’m feeling stronger! That could be fun
Nice work in here![/quote]
Sore hip flexors suck! Beat and stretch that thing into submission. Rolling didn’t help me that much but a stretch with my rear foot elevated worked for me.
They are a glute / ham exercise. The cue to “drive your knees out as hard as possible” makes a huge difference for me in activating the right muscles and being tight.
Rocket up the ass…I’ll try that one to help me be explosive
I swear this song puts 10-20% on any lift I do.
Pearl Jam + Box Squats = PR’s…just saying.
Nice work in here Git!
[quote]giterdone wrote:
The cue to “drive your knees out as hard as possible” makes a huge difference for me in activating the right muscles and being tight.
[/quote]
I read this all the time but can honestly say that I never think about this when squatting.
[quote]kpsnap wrote:
[quote]giterdone wrote:
The cue to “drive your knees out as hard as possible” makes a huge difference for me in activating the right muscles and being tight.
[/quote]
I read this all the time but can honestly say that I never think about this when squatting.[/quote]
I know what you mean and it has taken a while for me get this sorted out and I’m not completely there yet. Try actively thinking about it on the descent. You should feel more tension in the hips, hams and glutes, particularly at the bottom. If I don’t drive knees out it becomes more of a quad movement and I feel looser and weaker.
Of course, you might be doing this already without thinking about it.
Fantastic work. Those box squats are looking quite strong and especially if they weren’t grinding out.
james
ddot…appreciate the tune dude. I liked that one.
james…thanks. I’m just inching my way along. I’d like to get to a legit (well, with knee wraps) 405 by the end of the year. We’ll see.
DE Lower
Some kneeling jumps and a bunch of w/u sets.
Box Squats
225 x 10 x 2
275 x 1
315 x 1
335 x 1
GMs
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5 (vid)
Walking lunges…been a long time since I did these. Now I remember why. A bit uncoordinated. And I need to mow my grass.
130 x 80 ft (vid)
130 x 60 ft…legs locked up
Boy, hard work on those GMs! I just can’t handle much weight. But perhaps I don’t push myself enough. Always worried I won’t be able to get up and the bar will go over my head with too much weight.
[quote]kpsnap wrote:
Boy, hard work on those GMs! I just can’t handle much weight. But perhaps I don’t push myself enough. Always worried I won’t be able to get up and the bar will go over my head with too much weight.[/quote]
Thanks. I’m feeling it today.
I definitely would not do heavy GMs without the pins there for exactly the reason you mention. I can bail if I need to.
Also, I need to pull the bar into my traps as hard as I can to keep the bar from shifting as I get close to the bottom. I find this helps a lot.
awesome GMs bro, x2 on the pins no way I would attempt to go heavy unless the pins are there…
[quote]GhostOD wrote:
Hahahaha. Yeah, I could probably stand to be a little more cautious, honestly. When you’re training in a big competitive group, its hard to swallow your pride and call it a day when you should, instead of going for the next weight jump. [/quote]
I know it makes me stupid some times. Some times I just have to start over again with less weight and better form to get the stupid out.