[quote]Modi wrote:
dre wrote:
Did some close stance low box squats yesterday. Good stuff. The first time I tried it nearly fell over trying to find the box!
Question, the program calls for 45 degree back extensions. My gym doesn’t have a 45 degree extension machine. What can I use to substitute?
Oh and Meat, damn impressive numbers man.
You can do hypers on a GHR if you have one, reverse hypers would probably be fine, either on a machine or laying on a bench with your legs straight and hips hanging off the end, you can do hyperextensions over a physioball, etc.[/quote]
can someone post a pic of a GHR, this is probably stupid, but just so i actually know what im talking about.
i think my gym has one, and if so i used it the other day and plan on using it a lot (and i have used it inconsistently in the past).
anyway, if what i think is it- is actually it, you set your ankles into a pad that catches against the back of your calves, then a pad catches on the front of your thighs, and you are free to lower/raise your body- using your glutes/hams (and to some extent lower back)…is this right? (i know, stupid)
can someone post a pic of a GHR, this is probably stupid, but just so i actually know what im talking about.
i think my gym has one, and if so i used it the other day and plan on using it a lot (and i have used it inconsistently in the past).
anyway, if what i think is it- is actually it, you set your ankles into a pad that catches against the back of your calves, then a pad catches on the front of your thighs, and you are free to lower/raise your body- using your glutes/hams (and to some extent lower back)…is this right? (i know, stupid)[/quote]
Not stupid at all man.
This is what the ones in my gym look like. I’ve never seen anyone do anything other than sit ups or back extensions on them though.
That’s probably why I get weird looks when I’m doing GHRs.
[quote]dez6485 wrote:
Modi wrote:
dre wrote:
Did some close stance low box squats yesterday. Good stuff. The first time I tried it nearly fell over trying to find the box!
Question, the program calls for 45 degree back extensions. My gym doesn’t have a 45 degree extension machine. What can I use to substitute?
Oh and Meat, damn impressive numbers man.
You can do hypers on a GHR if you have one, reverse hypers would probably be fine, either on a machine or laying on a bench with your legs straight and hips hanging off the end, you can do hyperextensions over a physioball, etc.
can someone post a pic of a GHR, this is probably stupid, but just so i actually know what im talking about.
i think my gym has one, and if so i used it the other day and plan on using it a lot (and i have used it inconsistently in the past).
anyway, if what i think is it- is actually it, you set your ankles into a pad that catches against the back of your calves, then a pad catches on the front of your thighs, and you are free to lower/raise your body- using your glutes/hams (and to some extent lower back)…is this right? (i know, stupid)[/quote]
To do hypers, lower yourself all the way down and come up so your body is parallel to the floor.
To hit glutes/hams start at parallel and bend at knees keeping the hips as straight as possible. You can also combine the two movements if you don’t have enough strength to do the glute/ham movement on it’s own.
[quote]Modi wrote:
To hit glutes/hams start at parallel and bend at knees keeping the hips as straight as possible. You can also combine the two movements if you don’t have enough strength to do the glute/ham movement on it’s own. [/quote]
those suckers are HARD! but thats a better piece of equipment then the one I use. And I have a crazy guy that won’t let me combine the two movements.
I’ve gotten away from these. they are really good for getting your strain on. It seems like you are pressing forever before the bar starts to move. And if you are just a little bit high or low with the bar, it ain’t moving.
meat
[/quote]
Amen feels like that Bar is stapled down until Finally. Nice work bro
[quote]c. wrote:
Modi wrote:
To hit glutes/hams start at parallel and bend at knees keeping the hips as straight as possible. You can also combine the two movements if you don’t have enough strength to do the glute/ham movement on it’s own.
those suckers are HARD! but thats a better piece of equipment then the one I use. And I have a crazy guy that won’t let me combine the two movements.
c.
[/quote]
why are you letting some clown tell you that you cant combine movements? are you training to improve him, or yourself?
[quote]dez6485 wrote:
c. wrote:
Modi wrote:
To hit glutes/hams start at parallel and bend at knees keeping the hips as straight as possible. You can also combine the two movements if you don’t have enough strength to do the glute/ham movement on it’s own.
those suckers are HARD! but thats a better piece of equipment then the one I use. And I have a crazy guy that won’t let me combine the two movements.
c.
why are you letting some clown tell you that you cant combine movements? are you training to improve him, or yourself?[/quote]
Umm, I think she’s talking about her coach. He probably finds the combo too easy.
[quote]Modi wrote:
dez6485 wrote:
c. wrote:
Modi wrote:
To hit glutes/hams start at parallel and bend at knees keeping the hips as straight as possible. You can also combine the two movements if you don’t have enough strength to do the glute/ham movement on it’s own.
those suckers are HARD! but thats a better piece of equipment then the one I use. And I have a crazy guy that won’t let me combine the two movements.
c.
why are you letting some clown tell you that you cant combine movements? are you training to improve him, or yourself?
Umm, I think she’s talking about her coach. He probably finds the combo too easy.[/quote]
i am clearly out of the loop, my apologies. i thought the situation was something along the lines of “the owner of my gym says i cant deadlift b/c it makes too much noise” or “a trainer at my gym said i cant do squats because theyre bad for your back”
[quote]dez6485 wrote:
Modi wrote:
dez6485 wrote:
c. wrote:
Modi wrote:
To hit glutes/hams start at parallel and bend at knees keeping the hips as straight as possible. You can also combine the two movements if you don’t have enough strength to do the glute/ham movement on it’s own.
those suckers are HARD! but thats a better piece of equipment then the one I use. And I have a crazy guy that won’t let me combine the two movements.
c.
why are you letting some clown tell you that you cant combine movements? are you training to improve him, or yourself?
Umm, I think she’s talking about her coach. He probably finds the combo too easy.
i am clearly out of the loop, my apologies. i thought the situation was something along the lines of “the owner of my gym says i cant deadlift b/c it makes too much noise” or “a trainer at my gym said i cant do squats because theyre bad for your back”[/quote]
No problem I came from a gym like that so I see your point.
and the ‘clown’ is a crazy type coach I guess you could say, that enjoys beating people into the ground. And you don’t want to question him on anything. Anything!
And he definitly finds the combo too easy. Makes me learn things the right way and usually the hard way.
Plus I already do those reverse hypers on a reverse hyper type thing with weights.
Now I gotta learn how to do the ham/glute raise thingy. but my hams/glutes don’t want to work too well on that thing.
Standing calf raise / shrugs on same
3 sets 8 plates
db curls and oh tri extension
3 sets some db?s high rep
lots of cable raises etc to work casted shoulder, up back, chest etc
This felt good except forgot to grab a bite to eat prior to going had been few hours crashed hard toward the end but was good leg press steadily getting easier been taking it slow sas last time I got major hip pain going heavy on it in the 800lb+ range just trying to work up slowly a plate or so a week and keep reps bit higher.
had to do back to back training this week. not good. dragging ass from yesterdays straining.
Sumo pulls
135x5
225x3
315x2
405x2
495x1
655x1 just did this stuff to get warmed up for some speed deads
speed pulls
495 - 8 sets x 3
good mornings to pins
135x8
225x8
315x8
365x8
I haven’t done these in awhile and it shows. I was doing these with 500 plus before. 365 was uncomfortable.
have been experimenting with my sumo form. up until lately I would do a dive bomb to the bar. It works well until I miss the grip slightly and on heavy sets it can be bad. tonight I set up, kept the legs straight, took my time getting my grip set and then dropped the ass and pulled. It worked really well.
Notes: Speed deads felt fast…as they should have. Definetly looking forward to the deload though. The good mornings were light as hell, but I’m sure the glutes and hams will be feeling it
tomorrow because I haven’t done GMs or single leg RDLs in quite a while.
Next training day is speed benching with 135 couple sets of lat work and a couple sets of pushdowns. Then I’m off until the meet. I can’t wait to tear it up.
Now I gotta learn how to do the ham/glute raise thingy. but my hams/glutes don’t want to work too well on that thing.
c.
[/quote]
Ha well it aint an easy move keep truckin on it hell even assisted if need be. Keep hitting the BIG moves give them your all and those other thing will be the icing
had to do back to back training this week. not good. dragging ass from yesterdays straining.
Sumo pulls
135x5
225x3
315x2
405x2
495x1
655x1 just did this stuff to get warmed up for some speed deads
[/quote]
Ha just pulled near 7 plates get the blood flowing you fucking animal
[quote]
speed pulls
495 - 8 sets x 3
good mornings to pins
135x8
225x8
315x8
365x8
I haven’t done these in awhile and it shows. I was doing these with 500 plus before. 365 was uncomfortable.
have been experimenting with my sumo form. up until lately I would do a dive bomb to the bar. It works well until I miss the grip slightly and on heavy sets it can be bad. tonight I set up, kept the legs straight, took my time getting my grip set and then dropped the ass and pulled. It worked really well.
meat[/quote]
I agree I like this way as well once you get used to it. I get everything tight in a very stiff DL like stance and pretty much pull myself down then get a slight pull on the bar and sit into it. ass down head up Pull. kind of drive hips down to bar almost feels like getting a stretch reflex that way. I was never comfortable with the dive bomb for the same grip issue etc
Warmup/Prehab
Shoulder Horn 15 lbs. (2 x 12)
Pro-Grip Face Pulls 50 lbs. (2 x 12) #2 Band piston pushdowns - 50
Bench
135 x 10 - warmup
DE Bench w/#3 Bands
135 lbs. (8 x 3)
Rev Grip BP w/#3 Bands
135 lbs x 7
135 lbs x 9
135 lbs x 8
Chins
10
10 R/P
10 R/P
10 R/P
Tate Presses - 45 degree bench
30 x 15
35 x 10
35 x 10
35 x 10 - gRiNd on last 2
Rear Delt Raises
20lbs (4 x 10)
DB Curls. - 30lbs.
5 hammer
10 sup
10 sup
Overall this was a very good night. I never felt tired, perhaps from having a belly full of oats. DE Bench felt a little slow bet… meh… the groove and form was good.
Warmup/Prehab
Shoulder Horn 15 lbs. (2 x 12)
Pro-Grip Face Pulls 50 lbs. (2 x 12) #2 Band piston pushdowns - 50
Bench
135 x 10 - warmup
DE Bench w/#3 Bands
135 lbs. (8 x 3)
Rev Grip BP w/#3 Bands
135 lbs x 7
135 lbs x 9
135 lbs x 8
Chins
10
10 R/P
10 R/P
10 R/P
Tate Presses - 45 degree bench
30 x 15
35 x 10
35 x 10
35 x 10 - gRiNd on last 2
Rear Delt Raises
20lbs (4 x 10)
DB Curls. - 30lbs.
5 hammer
10 sup
10 sup
Overall this was a very good night. I never felt tired, perhaps from having a belly full of oats. DE Bench felt a little slow bet… meh… the groove and form was good.
[/quote]
Nice work 4est. It’s funny how somedays the bar seems to fly on DE work, and other days the speed is just a little off.
Just out of curiosity, why the reverse grip benching?
I came from a gym like that so I see your point.