how does this look

[deciever]

i really couldnt think of anything for my routine when im not doing deadlifts.... so someone please help me out. i had something in mind like this..

Week 1
Monday- ME Squat
Close stance Good Mornings- work up to a max triple.
Front Squats 4x6-8
Ultra Wide Sumos 4x6-8
Pull Throughs 4x15
Standing Abs 4x20

Thursday- DE Squat
Box squats- 10 x2 w/ light bands
Glute Ham Raise on leg curl machine 4x6
Weighted Hyper extension 4x6
Standing Abs 4x20
Lotus for abs 2x3minutes

Saturday-
Pull Throughs 4 x 15
Lotus for abs 2x3minutes.

Week 2
Monday- ME Squat
Wide stance Good Mornings- work up to a max triple.
High bar Squats 4x6-8
Pull Throughs 4x15
Standing Abs 4x20

Thursday- DE Squat
Box squats- 10 x2 w/ light bands and mini bands.
Glute Ham Raise on leg curl machine 4x6
Reverse Hyper Set up at home
Lotus for abs 2x3minutes

Saturday-
Pull Throughs 4 x 15
Lotus for abs 2x3minutes.

Week 3
Monday- ME Squat
Close stance Pin Suspended Good Mornings- work up to a max triple.
Front Squats 4x6-8
Mini band static hip exercise
Pull Throughs 4x15
Lotus for abs 2x3minutes

Thursday- DE Squat
Box squats- 10 x2 w/ light bands and mini bands choked
Glute Ham Raise on leg curl machine 4x6
Weighted Hyper extension 4x6
Standing Abs 4x20


Saturday-
Pull Throughs 4 x 15
Lotus for abs 2x3minutes.


Week 4
Monday- ME Squat
Wide stance pin suspended Good Mornings- work up to a max triple.
Wide Squats
Pull Throughs 4x15
Lotus for Abs 2x3minutes

Thursday- DE Squat
Box squats- 10 x2 w/ light bands and mini bands choked
Glute Ham Raise on leg curl machine 4x6
Reverse Hyper at home 4x6
Standing Abs 4x20
Lotus for abs 2x3minutes

Saturday-
Pull Throughs 4 x 15
Lotus for abs 2x3minutes.

[bigokie]

Hey bud, try throwing in some low box squats every 3 weeks or something. Also, if your worried about your dead, I would stick with narrow gm's from about paralell. Maybe one week of wide gm's instead.

Also, the guys at Westside do reverse hypers every day they train low body. And most suggest doing them on your extra workouts. Just on extra work keep them lighter, and for regular work just vary the reps from day to day.

Hope this helps, your in the same boat as me right now. Trying to get dead up!

[jimmydean]

Looks like a good plan. Just be careful about doing gm's every week. Throw in a low box squat like bigokie says.

[deciever]

alright. i 'll throw in a low box squat in week 2. I did beltless GM's today, felt kinda weird since i havent done them before. I went pretty low... almost to paralel.

I still havent successfully rigged up a reverse hyper at my house. Every way i've set it up, the bands ride up on my legs. so i have to keep experimenting.

[GRIMMER]

I would put the low box day on the third week and then do close stance suspended Gms for the forth. When doing close stance try it with your heels almost touching this makes them extremely hard and for wide stance be careful not to go to wide maybe just a little wider than your conventional dead stance. Other than tat it looks good.

[deciever]

when i was doing close stance today my heels were about 4 inches apart... that seems okay, right?

[deciever]

for the low box squats, you think bands would be a good idea?

[deciever]

i finaly got the reverse hyper thing to work. . it consists of two mini bands, a foos ball table, and a couch cushion... now thats what i call creative

[Cubanito17]

No about your rev hyper that's what I call ghetto.

[deciever]

it works though

[Cubanito17]

OH i mean don't get me wrong if it works why not. BUT i'm saying that sounds like something if I had enough brains to come up with I would do. Hell I got ducktape on my boards b/c I didn't feel like messing around with a nail gun. I just made 2 boxes today for squatting one 10 inch below parallel and the other 12 inch parallel for me. And that was made outta some old wood my dad had layin round they look kinda funny and i'm look even funnier walking into a wellness center with them, BUT FUCK IT.

Too bad I can't make a rev hyper at my gym. THAT PLACE BITES

[deciever]

make it at home than.
actually .. i think my reverse hyper works.. i have nothing to compare it to, so im just guessing.

[Ocnorb36]

How did you keep the bands from riding up your legs?? Give a basic outlay of your rigged reverse hyper if you don't mind.

Oc

[deciever]

ocnorb- i put the bands in the arch of my foot.. it keeps it from sliding.

I have 2 mini bands. One mini band went around the left leg of the foosball table, the other around the right. Then i put a couch coushin on the top and front of the foosball table (where i'd be putting my hips) for comfort. Then i grab onto the handles that control thel ittle players, and reverse hyper my heart out.

[powerlifterjay]

Deciever i think it sounds good now. And i woudl use bands when and where ever you can. I love bands!!

Good idea on the reverse hyper. YOu are a smart one!

[deciever]

thanks. im liking it so far. 1 week down 3 to go. I raelly hope this works out well.

[jeremys]

3 weeks until what? you get a rev. hyper?

[deciever]

3 weeks until i can deadlift again... im taking Jimmydeans advice and not deadlifting for a month.

[jeremys]

alright. gotcha