Video quality isnt the greatest but looks pretty spot on. Not sure I like the band set up I like some tension from them even in the hole and they are pulling back quite a bit witch may or may not screw with you when doing it sans bands. you’ll be used to pushing a load to the front and it if done a LOT may have you falling forward.
Other than that really looked good and fast remember to reall get that head moving first and make that upper back tight.
Thats my contribution.
Phill
June 24th
Conditioning (morning upon waking)
20 BW squats
20 Push ups
20 situps
(these are actually starting to feel good first thing in the morn)
Day 4 Load ME=100% (OH press/chins
)
Went well for my SAD weak Push pressing. I have crap leg drive transfer its more like a slightly cheated OH press. Plus is the shoulder that has been holding me back onthese and the elbow were solid felt great really should have been able to get the 235 but gave my all trying to nail the 245 shouldn?t have jumped so high after the 225.
Really im pleased havent done any heavy chins in a bit and my 1rm was about the same and im about 30 lbs heavier then last time so 30lb pr or so. All dead hang
4)dips
BW+35 x 5, BW+45 x 5, BW+55 x 3,4
Cable External Rotations 3x10 60 sec.
20 x 10, 30 x 10,9
Decline bench sit ups, 10 x 3 Load 70lbs (supersetted with the last three exercises above)
Good work out, Long with the rest etc but good. Nailed a few PRs left the gym feeling good not beat to hell but a good workout.
thanks a lot, bro
[quote]meddl wrote:
DE Lower
Boxsquat +Mini Band
110lbs/2 x10
Video: Boxssquat 23.06.06 - YouTube
I’s appreciate any feedback on form 
Leg Extension
2x20
Pullthru Plate Swing
2x40
Stretching[/quote]
You are sitting down, not back and your “box” should be a little higher.
[quote]jlesk68 wrote:
meddl wrote:
DE Lower
Boxsquat +Mini Band
110lbs/2 x10
Video: Boxssquat 23.06.06 - YouTube
I’s appreciate any feedback on form
Leg Extension
2x20
Pullthru Plate Swing
2x40
Stretching
You are sitting down, not back and your “box” should be a little higher.[/quote]
OK agree on the sitting back It looked OK but that was hard for me to tell in the clip. I dont however agree 100% on the higher box. That depends on what he’s working on etc. Ive had luck with both High and low (few inches below parallel or more) to really work on getting out of the hole, starting strength and just helping to get the hip flexors accustomed to getting down to the right area.
I think varying the box to hit what you need different weaknesses etc is the best bet.
No??
I often tend to squat a littel high, so I use a low box… althpugh I guess I wouldn’t get that depth wihte lighted… We have strict referees over here…
DE Upper
Speedbench w/2 Mini Bands wrapped below the Bench +2sec Pause
100lbs/3 x8
Dips w/ full stretch 1min pause betwen sets
BW/15 x2 - BW/8 x3
Rear Delt Machine
3x15
Reverse Cable Side Bend
3x15
DB Cuban Rotation
3x10
Shruggs Machine
3x20-25
June 26th
Morning Conditioning
BW squats 25
Push Ups 25
Sit ups 25
Day 1 Load RE=60 (low Box)
VERY low Box was about mid shin height.A first for me going to a box this low. Wasn?t going good until I got to 185 then everything got tight before that the last few inches I was falling back. At 185 everything got tight Pause unlock the fire and really concentrate on keeping knees out and spread the floor. All in all felt great
RDL’s 3x12 rest 2 min…
Load = 315 x 12, 365lbs x 12,11
Barbell Lunges 3x12 rest 2 min…
Load 65lbs x 12,12,13
4A) Glute-Hams (or Back Extension) 3x12 rest 60 sec.
40 lbs x 12,15,8
4B) Hanging Leg Raises 3x10 60 sec.
Bw x 14, 13, 14
5)Leg press (again more of a loaded stretch one wide one mid one narrow LONG pause)
270 x 3,3,3
6)Leg curl & leg extension 1 drop set each
7)crunches to failure
Ok have it roughly figured 40 weeks out till next april. I need to gain roughly 1 lb a week most of that time and a shit ton of strength. If I do that for say 35-38 weeks and am consistent I will then have to cut just a touch to hit weight for the first go. If done right this should in theory if I train my ass off have me keeping the BF in the high teens to 20 and gain mainly muscle though that a hell crap load to gain in that time that?s the aim.
Im 100% back from the food poisoning everything staying in and coming out solid so onward and upward.
Damn weight still going down, with added intake down another kilo to 108 and change. Stick it out a bit see if it starts coming on and if no add more.
Good day speed was there thats what I was looking for.
Just got back from the Syracuse Strength Spectacular. I met Matgic there and we’ve been throwing around some interesting take home points by PM so I’ll try to get some of them up here as they should apply to at least a couple of us.
DD
PS: Awsome fucking lineup of presenters!
ME squat day
95x7 135x6 155x5 185x5 225x5 255x5 285x3 (PR)(did a 4th rep but poor form, more of a fked up GM) 290 x 0 got down but not up ;)thank god for the supports 225x6, 185x5
4x10 135 RDL on 3-4 inch box/platform thing
4x15 leg extensions
1x8 step ups left leg only
really felt good…
hope to hit 300
[quote]meddl wrote:
DE Lower
Boxsquat +Mini Band
110lbs/2 x10
Video: Boxssquat 23.06.06 - YouTube
I’s appreciate any feedback on form
Leg Extension
2x20
Pullthru Plate Swing
2x40
Stretching[/quote]
I agree that you should be sitting back more. The point is to sit back far enough that if the box were not there, you would fall on your ass.
Also, there should be tension in the bands even at the bottom portion of the lift. Perhaps you need shorter bands or you should double them up.
-MAtt
June 28th
Morning Conditioning
BW sqaut x 25
Pushups x 25
Situps x 25
Day 2 Load ME=100% (Rack Lock out??)
Just a bad day, mix wasn?t there in mind not the best sleep, had some small pain in left lat, Should have listened to the darn body and did what was right this day. Had a training partner scuffle lol etc I was just not in the right state of mind. Also the last OH press day was HEAVY need to go back to going more by instinct here .
so am making a change on pressing days. Will be going in Blank slate I know what needs work etc and will just do it. Going to Let Cal (training partner) and the way my body feels call the shots for a while. Just give me plates and Ill press em. Should have easily gotten the 325 I was repping 315 two weeks ago like butter. Today it was heavy and the 325 did mid ROM HARD.
If it aint working change it. So the press days will now be a bit different. DL and squat going as planned its working numbers are going up
Bent Over Rows even these sucked I was beat in my head should have just left.
Bar x ton, 135 x 20, 185 x 10, 225 x 5, 245 x 3, 275 x 3,3, 225 x 5
incline DB press
50 x 10, 75 x 7,8
4)EZ Bar Curls
Bar + 50lbs x 10, bar + 70 x 6, bar = 90 x 5,5
Cable Woodchoppers
140 x 10, 160 x 6, 180 x 3
Decline DB Tri Extension
35 x 6,5,5
That it got the heck out of there wiping this day from my head and will come back ready to roll.
i have a question…im interested in doing ian kings limping series soon but was wondering if it would be ok to do with my current westside program of ME deads, squats and bench…would it just be totally too much? and should i only use kings program as my only leg workouts or can i still do my ME leg stuff and less accessory work?? any help would be greatly appreciated…
Check the westside web site. I believe band tension at the bottom should be around 30%.
3hours of cardio, aka dancin in a club
Hey guys, I think I’ll jump on here.
I’m doing a 3 day per week protocol as outlined in Jim Wendler’s “A New Look at 3 Days a Week” on elitefts. With jiu jitsu 3 days a week and kickboxing the other 2, along with conditioning for that and trying to find time to have a life, 3 days per week is about all I have time for/can recover from. It’s still quite a load but being able to get plenty of sleep (out of school for the summer) and working a sedentary job allows me to do it! Hell I’m young anyway and I want to use this time wisely.
So I’ll start out with what I did yesterday (Monday):
AM-
A. RE Bench: 225 x 15, 185 x 18
B. Rack Lockouts (roughly 4 inches): 365 x 5, 335 x 6, 365 x 5
C. BB Rows: 155 x 12, 2 x 8 @ 185#
D. Extra Thick Bar Chins (old school power rack at my gym and the bar at the top allows me to barely get my hands around it): 12, 8
E. Triceps Pushdowns: 2 x 25 @ bottom of the cable stack (should’ve used another machine)
F. Russian Twists: 2 x 15
G. Swiss Ball Crunches to Medicine Ball Throw: 2 x 15
H. Grip Work (reverse wrist curls, coc grippers)
PM:
Jiu Jitsu plus MMA training (altogether a grueling 4 hours with a break to drink some Surge)
Tuesday PM:
Kickboxing-lots of bag work, skipping rope, shadow boxing, mitt work, and finally some light sparring
ME deadlift
I told myself I was going to take it easy this week. Here are the results
Reverse band dead (green band)
The band touched easily with 135.
-worked up to 495x1. It wasn’t extremely difficult, but the bar completely sucked and I didn’t have any chalk.
High bar squats, butt to heels
135x10
225x10
I know that’s a gay weight, but I haven’t done squats for reps above three for as long as I can remember and I haven’t gone that low in my entire life. I’m going to do these after my ME lift for the next few weeks. I’ll probably take a step back toward manliness and do them with 275 next week.
Bear
Mr. Bear hell yes tell me about it going low, reps, high bar, it brings forth a HUMBLING load for sure. Nice work.
June 28th
conditioning
25 BW squats
25 push ups
25 sit ups
Almost skipped em woke up late but got em in
Went and loaded the small tire approx 500lbs in Cals truck and we moved it to the gym for later use Going to get some strongman stuff going on
Then hit the gerbil wheel (treadmill) for 45 mins low/mod pace but HIGHest incline for 45 mins also had 5 all out 30 second intervals in there ROUGH.
Then just a ton of needed stretching, foam roller, etc Oh and got boxer liniment they have here for the Mauy Thai Fighters OMG that stuff gets HOT!!! Felt great but wow it burns.
That?s it just going to rest a bit and recover. FOOD!!!
Wednesday AM:
DE Squat-
A. Speed Box Squats (about 1 1/2" inches below parallel)-8 x 2 @ 225
B. Romanian Deadlifts- 2 x 6 @ 315, 1 x 6 @ 365
C. Front Squats: 2 x 12 @ 185, 1 x 12 @ 225
D1. Cable Woodchoppers: 2 x 15 each side
D2. Leg Raises: 2 x 15
E. captains of crush grippers
Pretty good workout. I probably could’ve gone heavier on the deads but I need some gas in the tank for tonight’s Jiu Jitsu.
Monday ME bench
4 board bench
0x10
135x5
225x5
315x5
405x5
495x3
585x2
635x1
Incline in power rack (yes, power rack)
225x5
315x5
405x5
fly bullshit
Wendsday ME dead/sqt
sumo
135x5
225x5
315x5
405x5
495x3
585x3
675x3
box squat (about 3 inches below parallel) wide stance
135x5
225x5
315x5
405x5
leg press (feet high and wide, paused for two count at bottom… don’t feel like adding up weight so its done by # of 45’s)
6x6
12x6
18x6
24x6
finished with this weird contraption that you put your feet in and your calves and shines are between two pads. It allows you to sit way back when you squat down.
bodyweight x 30
bodyweight x60
meat
[quote]Mr. Bear wrote:
ME deadlift
I told myself I was going to take it easy this week. Here are the results
Reverse band dead (green band)
The band touched easily with 135.
-worked up to 495x1. It wasn’t extremely difficult, but the bar completely sucked and I didn’t have any chalk.
High bar squats, butt to heels
135x10
225x10
I know that’s a gay weight, but I haven’t done squats for reps above three for as long as I can remember and I haven’t gone that low in my entire life. I’m going to do these after my ME lift for the next few weeks. I’ll probably take a step back toward manliness and do them with 275 next week.
Bear[/quote]
You bitch…I thought you were taking the week light? I had a pretty good DE Upper day today, I did the super speed band cycle from the elite manual…40% for 8x3, the first three with one mini doubled on the bar, the next three with two freakin mini bands doubled on, and the last two with just one mini doubled…wow that was some band tension
Anyways…dont be a youknowwhat and miss out on our lifts this weekend, it would be cool if at least on saturday you could come to help spot me and Andy cuz the straps are goin up and not stopping until i’m satisfied