A1. Rack Pulls:
185x10
225x10
255x7+3 back started to fatigue after rep 7 so i took a break for a minute and came back and hit 3 more. I used a flexible rehband warming belt on these to keep the back warm. This doesn't give much support. A2. One Arm Rows:
80x10x3
gonna hit a feeder workout and the upper back stuff tomorrow. I'm carb cycling now for my diet, so hopefully i'll drop a bit more bf and add on some muscle.
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Nice job pushing through the high rep front squats. Keep working on them and the rack position should get more comfortable. It took me a long time to get to the point where I could hold enough weight to make front squats worth it and now they are one of my favorite exercises.
The only reason those squats don't look deep is because your knees shoot so far forward, if you sat back and your knees didn't come forward they would be deep. I see alot of powerlifters do the same thing (I used too) and it makes depth very hard to get.
The only reason those squats don't look deep is because your knees shoot so far forward, if you sat back and your knees didn't come forward they would be deep. I see alot of powerlifters do the same thing (I used too) and it makes depth very hard to get.
yes, but then how do you maintain good back position for front squats? For back i can understand, but i have a hard time doing this for fronts.
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I think I sit down rather then back on a front squat.
exactly, but if i sit down, i don't reach depth. I actually think it may be the rehbands too and they're not allowing me to reach depth, considering i only started to use them when free front squatting. When i was doing boxed front squats, it seemed i could reach depth pretty easy.
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A1. Front Squats:
125x10x2
135x10 (pr?) A2. BA Chins:
purplex10x2
greenx12
B1. Sprinter Step Ups: 3x10 B2. One Arm DB Press: 40x10x3
I'm doing upper back and ab stuff tomorrow w/ cardio. High carb day today.
I have videos of the front squats, but may not upload tonight. I have to close and then open at 5:45 tomorrow morning. The squats do look deeper though.
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Rack Pulls:
worked up to 275x6 (skipped the last two reps because didn't want to mess up back position.)
One Arm Rows:
85x8x3
Reverse Lunges:
25x8, then 30x8x3
Did some other stuff (pushups, upper back), but i don't feel like typing it all out. Things are moving along well. Hip area is a little sore some days, but it's getting a lot better than it was a few months ago.
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Rack Pulls:
worked up to 752x6 (skipped the last two reps because didn't want to mess up back position.)
Nice pulls alco
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Went to Kokomo this morning to do some events. I was very cautious of my hip, and didn't push things.
Yoke:
350lbsx3 trips of 60ft
450x2 trips of 60 ft 350 felt light still, 450 felt heavy. It's just a matter of getting my CNS getting used to this again. I haven't done events in about 4-5 months, i think.
Stones:
loaded the 230 stone 2 times. This felt good, no hip or back pain. The lap was the hardest part, but the load was easy
Face Pulls: 5 sets
BA Chins: 2x6
I'll hit my final FS workout this coming week.
We had a good group today. 6 total people, 2 guys just started 2 months ago, and John from Indy. Got to see Chad hit a 340lb 13" log press for 3 reps. It was pretty sick. This is the weight he's opening with at America's strongest man with a max effort log press. He could easily get the WR for a max log right now.
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__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
yea, this was at the end of the workout too after squats and other stuff. He hit a few medleys with 4 different logs (10, 11, 12, and i think a 13?) right before.
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Just the highlights tonight. The usual warmup and stuff.
Front Squats:
Worked up to 150x5. supposed to do sets of 8, but did 2 sets of 8, a set of 6, and a set of 5 because i wanted to go a little heavier in the last week of this wave. 150 felt good. Again, felt a little heavy on my shoulders, but it's just used to getting used to heavier weights on my shoulders again.
BA Chins: 4x8. Used the purple band. I'm getting stronger on chins. I'll use a purple the first few weeks, and a mini on the last few weeks of the next wave.
Sprinter Step Ups: 4x8
One arm db press: 50x8x4. happy w/ this. pressing coming back.
things are moving along well. I'll be doing back box squats on the next wave (probably).
I started watching Californication on netflix on xbox360. Great show. I'm hooked.
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yea, this was at the end of the workout too after squats and other stuff. He hit a few medleys with 4 different logs (10, 11, 12, and i think a 13?) right before.
Ive tried it once and hated it. Because of the diameter, the handles always seem too far away from the body so it strains the back a lot. Since I mainly use my legs instead of my back in DL, I was much weaker on this than when using a 12 log.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Ive tried it once and hated it. Because of the diameter, the handles always seem too far away from the body so it strains the back a lot. Since I mainly use my legs instead of my back in DL, I was much weaker on this than when using a 12 log.
even the 12" log seems to strain the back a lot, especially with higher reps, because people generally fail to keep a tight back and upright torso, and naturally lean back more to give yourself a ledge to keep the log on. Logs suck to press!
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I was getting my hair cut today and the guy next to me (works for the local "alternative" station) told me that The Gories show is almost sold out. I doubt I'll be able to make it, but you sister is gonna have a blast!
Good crew today! A couple guys from Indy drove up, in addition to a strong Kokomo teen and a few of the other Kokomo guys.
Farmers:
165/handx1 trip
Farmers+sled medley: 165/445 they added another plate here, and i thought i'd play it safe and not make a run with these, since it is my first time back in 6 months or longer...
Sled Drags:
475x2 trips
500x1 trip
Stones (low platform):
225-235 stone: 4 loads
265-275 stone: 1 load, 2 laps, then 1 more load
Good day today. Chad hit a 360 log today weighing in the LW range and missed 380.
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Damn hes the Rehband man. WHy doesnt he just save some money and get the rehband pants?
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
A1. Football Bar Bench (neutral grip):
105x10
115x10x2, 115x8
A2. Banded Chinups:
3x10
B1. Pushups: 2x8
B2. ITYs: 2x10
was planning on doing more pushups, but my tris were fried by the time i got done w/ benching. The neutral grip bar is by far one of the best tricep exercises you can do.
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The squats do look deeper though.
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