[quote]Vennie wrote:
I have a few questions for you guys.
regarding the pin pulls, where one shal set the pins ? above knee, below knee?
I am following the ws4sb, do you think I can substitute the suggested triceps movements like skull crushers-rope pushdowns-DB triceps extension by more intense movement such as JM press-close grip incline press-close grip rack lockouts-elbows out extensions?[/quote]
I believe below the knee at varying heights.
I think those would work fine.
kbell class
tired as hell from past couple days
ME Squat/DL
ME Low box squat- 135/10, 185/5, 225/5, 245/3, 255/3, 265/3, 275/1, 285/1, 305/1, 315/1. Last 2 were prs.
Concentric gms- 95/10, 135/5, 175/5, 155/5, 175/5.
45 deg raise w/curl bar- 40/15, 50/12, 50/12, 55/10.
Side bends- 75/10, 85/5
Ab pulldown- 85/10, 95/5, 95/5.
First good squat/dl workout in a month. My back gave me no trouble and I hit a 30# pr w/o squatting heavy in a month. Good rest and speed work go a long way.
ME bench-
Incline bench- bunch of warm up sets, 165x5, 205x3, 235x2, 275x1, 305x1, 320x1, 335x1.
rolling tricep ext.- 35x5x15
lat pulldowns- 110lbs5x12
then did some shrugs for 5x10
overall a satisfying day.
Hey guys,
I’ve got a question. I’m not really sure of my 1RM for box squats, so I have been estimating. But when doing 5x2 with 45s rest, the barbell literally flies off my back when I lock out. I know I’m supposed to be working as explosively as possible, so I don’t think I should slow it down, but should I raise the weight enough that this doesn’t happen?
It hurts my “not so good” shoulder when it comes back down. Thanks
-MAtt
Yea I would say add some weight. Keep adding weight until your speed slows too much and just work with that weight.
[quote]Matgic wrote:
Hey guys,
I’ve got a question. I’m not really sure of my 1RM for box squats, so I have been estimating. But when doing 5x2 with 45s rest, the barbell literally flies off my back when I lock out. I know I’m supposed to be working as explosively as possible, so I don’t think I should slow it down, but should I raise the weight enough that this doesn’t happen?
It hurts my “not so good” shoulder when it comes back down. Thanks
-MAtt[/quote]
It also might be a control issue, as well. When you’re working in the 55% range, you might be able to come up on your toes if you wanted to, but it’s just wasted movement. You want to be explosive, but you don’t want to explode past the lockout on DE squat or bench.
Bear
Workout from Tuesday
ME bench
Floor Press
275x1
295x1
275x1x2
Military Press
135x6x4
Pull ups
Bear
ME Bench:
Incline Press:
65, 65, 85 (warmup)
115 x 1 x 3
125 x 1 x 3
135 x 1 x 3
155 x 1 x 3
165 x 1 x 1
185 x 1 x 1
DB Front Raises:
25 x 3 x 6
Tricep Pushdowns:
3 x 8
Chest Supported Rows:
115 x 3 x 8
A 20lb. increase on my incline press again. It’s good to be new to strength training. This concludes week 3 of ME Bench for me, so next week I will switch to rack lockouts for my max lift.
I just got my first set of bands today and promptly went to the gym and tried them on nearly everything I could thing of. This while I’ll know a little better what I’m doing next week when I use them “for real”.
My question is, is there anything wrong with using doubled mini bands on the box squat? I mean, I know it’s not particularly normal, but is it going to hurt the bands to use them like that?
p.s. Using bands rules because it freaks out the normals.
[quote]Mr. Bear wrote:
Matgic wrote:
Hey guys,
I’ve got a question. I’m not really sure of my 1RM for box squats, so I have been estimating. But when doing 5x2 with 45s rest, the barbell literally flies off my back when I lock out. I know I’m supposed to be working as explosively as possible, so I don’t think I should slow it down, but should I raise the weight enough that this doesn’t happen?
It hurts my “not so good” shoulder when it comes back down. Thanks
-MAtt
It also might be a control issue, as well. When you’re working in the 55% range, you might be able to come up on your toes if you wanted to, but it’s just wasted movement. You want to be explosive, but you don’t want to explode past the lockout on DE squat or bench.
Bear[/quote]
Interesting. I think on the high box it also makes it hard not to come up the fast at the lockout because once you start accelerating off the box you are practically at lockout before you know it.
Maybe I’ll just try upping the poundages. Thanks.
-MAtt
[quote]SprinterOne wrote:
ME Bench:
Incline Press:
65, 65, 85 (warmup)
115 x 1 x 3
125 x 1 x 3
135 x 1 x 3
155 x 1 x 3
165 x 1 x 1
185 x 1 x 1
DB Front Raises:
25 x 3 x 6
Tricep Pushdowns:
3 x 8
Chest Supported Rows:
115 x 3 x 8
A 20lb. increase on my incline press again. It’s good to be new to strength training. This concludes week 3 of ME Bench for me, so next week I will switch to rack lockouts for my max lift.[/quote]
Do the rack presses from 4 inches from your chest or lower. You won’t get much training benefit from true lockouts for ME. Not even the guys who shirt up use it as an ME exercise.
Bear
ME squat
Free squats
405x1
405x0
I just got completely pinned at the bottom of this one. I’ve done nothing but max out for the last couple of weeks, and I also haven’t been hitting assistance for lower body well at all.
GHRs
2x12
I’m going to start hammering these and see what it does for my squat.
Bear
[quote]Mr. Bear wrote:
Do the rack presses from 4 inches from your chest or lower. You won’t get much training benefit from true lockouts for ME. Not even the guys who shirt up use it as an ME exercise.
Bear
[/quote]
Cool, thanks for the advice.
ME Lower (20050531)
ME Squat: 45x10, 135x5x2, 185x5, 225x5, 275x3, 295x1, 315x1, 335x1, 355just above parallel, 345x1 (ok, what’s sad is that’s a PR for me…but yeah, I’m working on that…)
RDL: 135x5, 225x5, 335x4x3
45* Back Raise: 15w/miniband, 70x8,5 55x5+10bodyweight
Hanging Leg Raises: 8,8,8,8,11
My squat sucks ass. I bit off more than I could chew with the back raises, I’ll fix that next time. Need to start hitting my abs with different movements besides ab rope pulldowns.
DD
10" log c+p- 1604,4,4,3 I am definitey not good at the log
stones- 2552 pr 280* 1 pr 320* missed 2times, did break it from grond but could not lap it, next week. oh and i used tacky cause i suck.
pretty good session,
DE LB:
Box Squats:
1 x 2 @ 115
1 x 2 @ 135
8 x 2 @ 185
Romanian Deads:
3 x 6 @ 185
DB Side Bends:
2 x 6 @ 30
Weighted Situps:
2 x 6
Didn’t feel my best today, but still had a good workout. I have a very busy weekend (turning the big three oh) and then I finish up week 3 on Monday and Tuesday.
Bench
did some rep work instead of dynamic
225 3x5
Pulldowns
various handles, grips
5x10
Bear
[quote]conorh wrote:
I just got my first set of bands today and promptly went to the gym and tried them on nearly everything I could thing of. This while I’ll know a little better what I’m doing next week when I use them “for real”.
My question is, is there anything wrong with using doubled mini bands on the box squat? I mean, I know it’s not particularly normal, but is it going to hurt the bands to use them like that?
p.s. Using bands rules because it freaks out the normals.[/quote]
Just bumping my own question for guys who know more about bands then I do.
ME Bench
ME 2 bd- bar, 95, 135, 185/5, 205/5, 225/5, 235/2, 245/1, 250/1, 255/1, 260/X, 260/X. last time I got 265, but you can’t set a PR every time. This and last week show that I need to rest more.
BB Row- 135/10, 160/5, 165 4x5
Tate Presses- 30/10, 35/10, 35/8, 35/9, 35/7, 30/9
Face pulls- 82.5/15, 12, 80/12, 75/15.
Pushdowns- 65/20, 15, 15
Snatch grip Shrugs- 195/20, 15, 185/20
going to switch up the triceps and upper back movements next week.