Speed squat Night!

Was not the fastest i could be.

We did blue bands choked down with the manaray. The box height was 13 inches.

warm ups
315 x 2 with blues choked
did 8 set of 2

Now we used the stop watch onthese and its harder to do this. Considering everyone re sets a little differently. But we did do a couple timed lifts of just coming off the box. Meaning as soon as i started to come up the clock went on then off at lockout. And i had about .3 to .6 on average i would say. Only equipment was groove briefs. Again No belt.

Then Dimmel deadlifts 3 sets of 10 with 225
seated rows 2 sets of 6
3 sets of close grip pulldowns
biceps
out

I didnt post my ME lower body on Tues but i was really still sore form that. I will just say that I did 500lb good morning and reverse hyper. I will give that info to Irish for the journal.

Later guys!

I did speed work tonight too. I warmed up and did 9 sets with 315 no bands, and they were very fast. I then did a set with 385, and lost just a bit of speed. Then did a single with 455, all off a 13 or 14 inch box. Wore a size 35 single Z-suit with the straps down.

After that I did glute ham raises for a few sets, abs, and bicep curls and called it a night. Good workout.

This is the bench specialist whimpy version of a dynamic squat night.

B.

benchmonster: do you have a ghr or do you rig it using bands and a bench or what not?

we did box squats tonight. lightened the weight quite a bit to work on form coming off of the seminar this last weekend. 10x2 on the box, 4 sets of face pulls, 4 sets of pulldown abs, 2 sets of light seated gms with my face kissing the bench to help the lowerback out, 3 sets standing gms. i was really trying to get my hamstrings to stretch in the bottom position. sometimes i forget to sit back far enough.

Sounds like everyone had a good workout. So here's mine.

Did 320 with choked green. Don't know what heighth the box is at. It's about 2" above parallel. Then did 3x10 ghr and side bends with 130's. Then done.

I've been having a hell of a time with box squats so I decided to raise the box for this cycle. This is the last week of this cycle, next week I work into a circa max phase and then back to a speed strength phase with a blue and slightly reduced loads. After that I'm gonna drop the box 1" and go through this 9 week phase again.

Wish me luck for the next 3 weeks, everyone says that the circa max phase sucks ass. I guess I'll know in a few weeks!

Later

i did 155 for 10 sets of 2

I have a home made glute ham deal. I put about 400 to 500 lbs on a bench to hold it down, then hook my heals under it, and rest my knees on a stability ball then do GH raises from there.

I have used Hannibals GH raise and bigokies GH raise and this setup is a very very good simulation to what theres are like. I am horribly weak on these. I will start doing them every week. It is a bit of a pain to set up so that is why I don't do them as often as I should. But I am lagging horribly in that area.

B.

i used to hang my feet off the bench and have my partner sit on them. i would then try to lean over without bending at the back. this seemed rather difficult. i would go down to a certain point and then just sorta fall. i began hooking a band to the top of the power rack. using the mini you can get enough help you go down much farther than you normally would be able to. now i have the real ghr and must say that it's a similar feel but having the machine rocks.

for those that have tried the real ghr, do you feel most of the stress in the top of the hamstring near the ass or near the knees?

For me it's mostly down by the base of the knee. And also on the outside of the hams. You can sort of adjust where you want it by moving the pad forward or back.

this is where i feel them. i wondered if perhaps i was doing them wrong. dave told me that your knee is supposed to be around 2" behind the pad. my wood at the base of my pad isnt completely covered by the foam so whenever i do them my knees dig into the wood. i'm going to either get some carpet to put over it or i'm going to get the pad recovered. i love this exercise.

i really like to do 2 sets before i squat to stretch out the hamstring, and then go heavier (band or weight or both) for an exercise during my workout. i have found that i am getting much better at sitting back.