I must admit there are similarities…
Godess of War. me like.
Love the extra workout with bands!!!
[quote]lil power wrote:
Love the extra workout with bands!!![/quote]
The high reps really let me feel my lats working. Definitely feeling it today.
One of the extras I did, that worked extremely well, was:
- attach band to rack at about shoulder height and grab using neutral grip
- bent at waist so parallel with floor
- keeping arm straight, draw band back to hip or slightly higher
- do slowly, bounce in and out of weak areas in range of motion, hold in peak contraction position etc.
- vary foot position / distance from rack as fatigue sets in
Tate Plan, Week 4, Day 1, ME squat day
Box Squats
bar x 2 x 5
95 x 2 x 3
135 x 2 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 3
315 x 1
335 x 1
355 x 1
375 x 1
385 x 0…hit rack on walk out and my set up sucked. Not sure I would have had it anyway. I’ll go right to 385 next week.
Glute ham raises (substituted single leg DB romanians)
65s x 5 x 5
These were hard.
Dimel deadlifts
135 x 3 x 20
Needed to get son to soccer and was running out of time. Almost had to lay down on floor.
Abs…I’ll do them today.
[quote]giterdone wrote:
The high reps really let me feel my lats working. Definitely feeling it today.
One of the extras I did, that worked extremely well, was:
- attach band to rack at about shoulder height and grab using neutral grip
- bent at waist so parallel with floor
- keeping arm straight, draw band back to hip or slightly higher
- do slowly, bounce in and out of weak areas in range of motion, hold in peak contraction position etc.
- vary foot position / distance from rack as fatigue sets in
[/quote]
This actually sounds like something fun to try.
I don’t know about storm, I feel like seeing Halle Berry play her ruined it for me.
[quote]Patch2 wrote:
[quote]giterdone wrote:
The high reps really let me feel my lats working. Definitely feeling it today.
One of the extras I did, that worked extremely well, was:
- attach band to rack at about shoulder height and grab using neutral grip
- bent at waist so parallel with floor
- keeping arm straight, draw band back to hip or slightly higher
- do slowly, bounce in and out of weak areas in range of motion, hold in peak contraction position etc.
- vary foot position / distance from rack as fatigue sets in
[/quote]
This actually sounds like something fun to try.
I don’t know about storm, I feel like seeing Halle Berry play her ruined it for me.
[/quote]
What about Black Widow? Ass-kicking martial artist. Scarlet Johansson was not the right choice.
Nice box squattin’, 385 will be yours in no time!
So what ya do for your ab work? I am always curious what other PL’s do for their core stuff because everyone has different opinions about it.
I have started doing weighted crunches and hanging leg rasises and ab wheel roll outs. I have NO idea how to do standing cable abs like I see some people mention.
Oh well.
[quote]Spock81 wrote:
Nice box squattin’, 385 will be yours in no time!
So what ya do for your ab work? I am always curious what other PL’s do for their core stuff because everyone has different opinions about it.
I have started doing weighted crunches and hanging leg rasises and ab wheel roll outs. I have NO idea how to do standing cable abs like I see some people mention.
Oh well. [/quote]
Hey! 385, 395, 405 is the plan. Box squats are harder than free squats, so when I can get 405 I should have a squat I’m happy(er) with. As always, how long this will take is the question 
Actually, for abs last night I was supposed to do 5 sets of heavy standing pulldown abs. I would prefer to use cables (which I don’t have) but I’ve done them with bands. Check out the vid.
I like the ab wheel but for lowish (6-8) reps. I recently broke mine so I’ll need to get a replacement. To me, it doesn’t make much sense to train abs for reps (endurance) when the goal is to have them strong enough to support your core for low time duration lifts (squat, DL)
Check out this blog post (sent to me by a good friend). Hedelskey is StormTheBeach on this site. A very strong Westsider and he has a traing log with a ton of good stuff.
Well that looks simple enough. Sometimes I find things really hard to adjust for my lack of height (ha). Hopefully I can tinker around without feeling like a total noob!
I box squatted for about a year straight (no free squats) because I found them easier than free squats. Obviously my form was off with the free squats, hence why I needed to start box squatting in the first place, BUT now all I do is free squats. My gym didn’t have a proper box so I had to set up this step up raise thingy so I could squat on it and it just got so damn annoying that I started free squatting instead.
Probably for the best though, now my free squat doesn’t suck
[quote]Spock81 wrote:
Well that looks simple enough. Sometimes I find things really hard to adjust for my lack of height (ha). Hopefully I can tinker around without feeling like a total noob!
I box squatted for about a year straight (no free squats) because I found them easier than free squats. Obviously my form was off with the free squats, hence why I needed to start box squatting in the first place, BUT now all I do is free squats. My gym didn’t have a proper box so I had to set up this step up raise thingy so I could squat on it and it just got so damn annoying that I started free squatting instead.
Probably for the best though, now my free squat doesn’t suck [/quote]
Be explosive with the pullldown abs…controlled on the way up and violent on the way down.
Box squats are definitely a good training tool. I’m glad you got yor squat sorted out. Moving stuff around in a commercial gym can be a major pain in the ass.
The main reason why box squats are harder is that there is no stretch reflex at the bottom. Unless box squats are done more as a tap-and-go style, usually done to check squat depth, which can make them easier than free squats because of the little bounce off the box.
Once I work through this training block, I’ll be adding some free squats to the mix mostly with bands or chains.
Nice job on the box squats g, no doubt you’ll get that 385 with a clean set up. Going to have to try those pull down abs on Wednesday. Have a good one.
Tate Plan, Week 4, Day 2, ME Upper
Floor press
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3
225 x 2
235 x 1
240 x 1
245 x 1…+10lb PR
JM Press (2 x 5)
135 x 5
145 x 5
155 x 5
165 x 5
170 x 3…arm too sore. Funny how there seems to be a fairly clear stress limit before the pain kicks in. Should have stayed at 165 for another set.
Incline DB press (2 x 10)
40s x 10
65s x 10
65s x 9…next time
Seated Db cleans (4 x 8)
30s x 8
40s x 7…some ugly reps here
30s x 8
30s x 8
Abs…will have to wait. I’ve got a beautiful Valentine to spend some time with.
nice work!!
mmmm, bands and chains 
To hell with the plan, do 405 next time.
You can do it, I’ve got faith.
Plus you’ve got pins.
nice floor press pr!!
Hope you had a wonderful valentine’s with your lady.
matt - thanks! Next time I’ll make sure to skip over 245 and go for 250.
MiM - Hey there! I haven’t been using my bands and chains for anything heavy lately. I’m going to ramp it up after the cruise.
Joe - Appreciate the confidence buddy but I can guarantee that 405 would pin me to the box. But if I don’t free squat it soon I’m going to punch myself in the face. Time for a test day before too long.
Mainy - Any kind of pressing PR is hard fought so I’ll take it. And my V-Day was awesome. Nothing extravagant but the kids were into it and my wife and I were sickeningly sweet lovebirds. Such a beautiful woman.
Good job on the PR! Floor press is my new #1 favourite exercise. I get overly excited to do it. I don’t max out on it though because I have no spotter, but I take it to around my 3rm and I find it super fun.
I might enjoy it more than benching, but I do it so that I can be better at benching, hmm…
Going to try that standing abs thing today. I will keep you posted!
[quote]giterdone wrote:
matt - thanks! Next time I’ll make sure to skip over 245 and go for 250.
MiM - Hey there! I haven’t been using my bands and chains for anything heavy lately. I’m going to ramp it up after the cruise.
Joe - Appreciate the confidence buddy but I can guarantee that 405 would pin me to the box. But if I don’t free squat it soon I’m going to punch myself in the face. Time for a test day before too long.
Mainy - Any kind of pressing PR is hard fought so I’ll take it. And my V-Day was awesome. Nothing extravagant but the kids were into it and my wife and I were sickeningly sweet lovebirds. Such a beautiful woman.[/quote]
When are you going to test your free squat? If I can hit 385 on next weeks testing I’m going to go for 405 next. It aalways feels really heavy when I unrack it but it can’t be that hard, right?
[quote]JoeGood wrote:
[quote]giterdone wrote:
matt - thanks! Next time I’ll make sure to skip over 245 and go for 250.
MiM - Hey there! I haven’t been using my bands and chains for anything heavy lately. I’m going to ramp it up after the cruise.
Joe - Appreciate the confidence buddy but I can guarantee that 405 would pin me to the box. But if I don’t free squat it soon I’m going to punch myself in the face. Time for a test day before too long.
Mainy - Any kind of pressing PR is hard fought so I’ll take it. And my V-Day was awesome. Nothing extravagant but the kids were into it and my wife and I were sickeningly sweet lovebirds. Such a beautiful woman.[/quote]
When are you going to test your free squat? If I can hit 385 on next weeks testing I’m going to go for 405 next. It aalways feels really heavy when I unrack it but it can’t be that hard, right?[/quote]
Following the Tate Plan, I have a box squat, bench and DL test day in about 5 weeks. I might modify and make it a free squat test.
Or, do the box squat like I am supposed to and do a free squat test the next week. Now that I think about it, this might be better so I have a box squat 1RM to free squat 1RM ratio that I can use for programming purposes. Sort of like a 2-board to bench ratio. Might come in handy.