First leg session in new gym and it was awesome, still using tim hendriques mesocycle although I missed the last rep of my last set today. All weights in KG Reactive force development Kneeling box jumps (box to my belly button) 3x3 Strength Front squat PVC pipe x some Bar x some 40xsome 60x5 80x2 85x2 92.5x2 97.5x1,1 (was ment to be a double but was two singles Glute ham raises 3x6 RDL (60kg) 10 stood on box 8,6 BB step ups (3 reps) 60,50,40 Box squat 70x2 110x2 120x2 20 rep squat at 50kg Backwards crouching sled pulls. About 30feet per trip 20 x1 40x1 50x1 85x3 supper setted with standing abs using green band. Glute ham raise sit up 3x10
[ame="http://www.youtube.com/watch?v=aNYyXBqSOBQ&feature=feedu"]tired legs box squats - YouTube[/ame] box squats. enjoy.
Nice! I've only used squat stands at a comp, wish we had more space in the gym, the new gym looks a lot bigger than the last place you posted vids from. Where are you getting programming for that lower body strength workout btw?
I've tried to be modest but... I LOVE that place, it's just a bunch of squat racks and stands about 20 barbells and a big cupboard of strongman stuff. It's a place where progress gets made, when I was front squatting the whole gym stopped what they where doing to cheer me on! The front squats is using tim hendriques squat bench or Deadlift 6 week program, my aim is to deload and repete using front squats then oly squats then PL style squats. Doing the same with deads (trap bar, sumo and conventional) The assistance is off the top of my head, I have an idea pf what I want to do then I just follow the wendler rule (if it's awesome do it) The RFD is of my e-buddy on another site. He's writing an essay in it soon but it's usually NSFW, i'll PM it when it's released. EDIT: http://www.t-nation.com/free_online_article/most_recent/a_6week_squat_bench_or_deadlift_program 6 week cycle
Sounds like a cracking place! And I noticed a woman in the background. It's the sort of gym I'd be happy to train in!
Personally i was taught to squat and bench under bodybuilder stance and grip - so i found out my grip was too close for a bench if i was powerlifting, widened my grip and added another 10kg. But im interested in improving my squat form. My squat is olympic squat form but i notice your using powerlifter form. could you explain the differences and benefits?
Exactly, for someone training for the type of explosive power required in MA, I'd assume the power lifter form to be the one, correct?
If you look at the EFTS So you think you can Squat vid series on youtube it has a pretty good explanation. [ame="http://www.youtube.com/watch?v=EkF9QD7oCIA"]EliteFTS.com: So You Think You Can Squat Part 1 - YouTube[/ame] Some of the guys trying to get me to the more open sumo-like squat stance, it's supposed to active more muscles (thus lift heavier) than the more parallel stance but I've seen the best british women lifting near 3x bodyweight with a stance not unlike mine, just wish my squat was as good. I also prefer the low bar position though have issues with keeping my chest up
Hey guys, LOVING the traffic here! @frodo: there are about 5-6 women who fit there, some of them are pretty damn hardcore too! @zaad + bel toller: I acctually squat using all 3 styles (oly, front and PL cycled) but I only ever box squat with a wide PL style (apart from front box squats in WU sometimes lol) if you sit right back you get an awesome stretch in your hammies then you can fire back off the box, I can't really see the point in box squatting any other way TBH. The 20 rep squats where done oly style, also if anyone is trying the squat cycle I gave out here ages ago you'll need to do oly squats not PL your hips will thank me. Hope this all makes sense, i'd summarise saying that if you want keep it simple and still be awesome do PL style for box squats and oly style for squatting, remember our goal is to be strong not enter PL comps. @ hara, yeah that's a great vid, I strongly recommend anyone spends an hour watching elite FTS squatting videos, there are a few on the YouTube and they're all gold, also louie simmonds' 'westside barbell book of methods'.
Upper body. Mobility and crap Activation Med ball over head shots 5 reps 5kg, 8kg 10kg Legend pull ups Some (more on this when i get awesome enough for a video) Strength work Strict OHP PVC pipe Bar 30x5 40x5 50x3 52.5x3 54.5x1,2,1,1 For every rep of OHP I did 2 reps of pull ups in between BTN push press Fail city here, thought I was going to have a rubbish session after these. 60x5 70x2 80x3 90x fail, fail, fail Bench (did feet elevated supine rows (6 reps) between every set. Barx5 60x5 70x5 80x5 (flew up) 90x3,3 Incline bench (in-between each set I did 5 reps of feet elevated ring rows) 60x3,3,3 BB shrugs (in between every set I did rear delts with rings) 60x10 100x10 130x8 160x6 Drop set 100x8 a2 DB curls 18's 3x8 a2 DB skull crushers 3x10
Conditioning day loads of mobility Left it way to long to focus on any of this stuff. overhead squat Can barely do these with a bar, used to rep out 60kg for a warm up... PVC pipe Barx6 30x5 40x3,3 Circuit 10 med ball slams 30m prowler sprint (2 plates) 2 tire flips (250kg tire) 5 rounds, no more than 2 min rest between Circuit B 200m row 10 24kg kettle bell swings 3x hypers 3x10 15ft rope climb, no feet 1x5 Lots of leg stretching
By that I take it you're not interwrapping the rope around your calves ... just using your arms to hoist yourself up.
Sacked off today's session and just did stuff that made me feel better/really challenged myself (iron therapy) Box squats 60x5 100x11 100x5 90x12 80x21 sledgehammer slams on tire 30 each arm 20 each arm [ame="http://www.youtube.com/watch?v=Yy-xEzwdLBw&feature=youtube_gdata_player"]High Fidelity - "Music and Misery" - YouTube[/ame]
Yeah does the trick! The high rep squats are a tough beast, got a massive pump on my traps/delts/back as well as death to my legs!
Also I've been saving money to take us both to Tibet (her dream trip) since i don't plan on going alone it has free'd up some cash, I've a couple of ideas I'd like to experiment with as far as supplementation goes, I'm going to grab stuff stuff tomorrow (as well as a new wardrobe ) and I'll keep y'all updated on my experiments.
