[quote]conorh wrote:
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.
Just bumping my own question for guys who know more about bands then I do.
[/quote]
i have not tried that but i doubt it would unless you left them stretched like that for a long period, which i doubt you are doing for say DE day.
today’s w/o
3board-22510 2753 3151 22515
cable rows(various handles) 18010,9,7,7,7,7,7,7
jm presses- 11510,10,9
various curls, pulldowns, and some other stuff. did a lot of training this week, kind of a planned overtraining, contest in 2 weeks.
Reply for GAGS I have been using the Joe Average template for about 2 years now and you always double the bands with that,not choke them. It does not harm the bands but it makes you strong very quickly.The best way to look after bands or any rubber band for that matter is to keep them cool, say in the fridge. I know it sounds mad but its a fact.
Before anyone flames me for usng the joe average template and not the W/side way . Let me say that i used W/Side methods for more than 3 years and decided a change was needed. That is how i have the bands in the first place! I still have the chains as well and may go back to w/side in the future
“Heavy” Sled Drags 4x75m with 100# (on grass…I guess that’s why it was “heavy”…we have a ghetto sled that doesn’t easily slide)
I guess I shoulda stayed with lighter weight on the box squats as I lost some speed off the box when I worked up. I’m explosive from about an inch or two above parallel, but comming off the box I"m slow.
I felt good on the deads and decided to work up and hit a new PR. Probably won’t go for a 1RM on the deadlift again till my meet and just work on hitting heavy triples. Does that sound good?
hey…ive just done week 1 of a westside style that i adopted from the tempalte on here…i did WS4WB for 2 months last year and really enjoyed doing it…my best efforts last year for DL was 3RM 275 and bench was not much more than 215lbs for 3RM.
The last week however i am doing 3 ME days with bench, DL and squat as the main with some sup exercises ala the westside template.
im a beginner, training for about 2 years and learning more and more from this site. my max efforts this week were
DL 335x3 (PB for 3RM)
Bench 225x2x3 (PB) (just had to get the 2nd set out for peace of mind
Squat 275x3 (PB)
My warm up and working up sets usually go to 5 reps but when i attempt that little extra, im only aiming for 3 (but if i get 5 then so be it)
of course, these are small numbers to the ppl i revere on here for their strength but im trying. my goals by xmas for 3RM roughly would like to be around 400 for DL, 250 for bench and 315 for squats. btw, i am 25, 5’9 and weigh around 180. I also play aussie rules footy, do sprints 3 days a week b4 work.
Speed Squat + chains- 185 5x2, 205 5x2, took chains off and did 225/3.
sumo speed pulls- 225/1, 245/1, 265/8
45 raise w/curl bar- 4x12-15
Side bends- 80/10, 90/10
Ab Pulldown- 80/10, 95 2x5 when doing these, coming up I felt a pop in my back where I was injured, at the glute-back connector. No pain, I guess it might be scar tissue?
Pulldowns- 3x8
curls
came home and did sled drags, 125-150 lbs.
Alot of work today, but it was the last day of my chain cycle.
I just recently started to post on this site. I’m what I like to call a Power bodybuilder. I train Westside for the three big lifts but hit high rep shit for mass on my accessory days.
I lift raw with the exception of wrist wraps, knee wraps and a belt.
Yesterdays ME bench workout.
4 board press
0x10
135x5
225x5
315x5
405x5
495x5
545x3
565x1
*all were done for a two second pause on th board
2 board press
405x10
405x10
bar holds
585x 30 sec
635x20 sec
655x 18 sec
ME OH
front jerks- 1853,3,3 never tried jerks before, didnt feel too bad
behind the neck jerks- 1854,4,4 this felt more natural for whatever reason
cg bench rack lock outs- 2756,6,6 this was with elbows starting around 90 deg. bent then moved a pin higher 3155,5,5
db nuet OH-55*8,8,8 1arm/ time
not a bad w/o, couldve gone heavier but wanted to do some things i havnt tried in awhile.
Towel press (rolled up a small towel and taped it. It was a little lower than a two board.
315x1x8
My form sucked, and it took me a few reps to trust the towel. I need to focus on my warmup sets, instead of just going through the motions until three plates are on.
Seated rows
3x10
I didn’t do any other pushing since I did 8 singles. This was an ideal day for me: max work, then leave.
Bear [/quote]
A max effort is supposed to be a 1 or 3 RM. Some of you here are not doing WSB correctly. Trust me that it is better not to tinker with it.
[quote]Julius_Caesar wrote:
Mr. Bear wrote:
ME bench
Towel press (rolled up a small towel and taped it. It was a little lower than a two board.
315x1x8
My form sucked, and it took me a few reps to trust the towel. I need to focus on my warmup sets, instead of just going through the motions until three plates are on.
Seated rows
3x10
I didn’t do any other pushing since I did 8 singles. This was an ideal day for me: max work, then leave.
Bear
A max effort is supposed to be a 1 or 3 RM. Some of you here are not doing WSB correctly. Trust me that it is better not to tinker with it.
[/quote]
Actually, an ME day is typically defined by having 3-6 lifts at or above 90%. There are many ways to accomplish this. I did one of them. (I had some Spike in me and felt good, so I did two more singles. Big deal.)
225x2x my back was tightening up b/w each set and I lost count
DE deads
I’m starting to pull with a modified sumo stance. Luckily, one of the trainers at the Y competes and is also switching to this stance. He helped me out a ton today.
245x1x until my form felt good.
I didn’t do an assistance hamstring exercise as is outlined in the EFS template manual. Being as the Westside Police are apparently out today, I would like to ask for forgiveness (sarcasm off).
