9/9 Dynamic Squat (videos)

[musc2002pa]

My first dynamic squat session with bands in over 2 years! Still sore from ME friday but fuck it.

Speed Squat w/Green band (approx 140# at top)
45, 135, 45bands, 135, bands, 225bands x2
275 6x2
295 1x2
295 1x2 3" below parallel

Pull Throughs
80 1x10
120 3x12

Wide Grip Lat Pulldowns (light)
80 4x10

Standing abs
70 2x10 (front and both sides)

I got through the speed squat ok. Took 45-60 seconds rest. My fat ass huffing and puffing at the end, but the key is I made it through ok!! I forgot just how brutal bands are!


chad
carolinapower.net

[xxxl83]

Musc2002,

Looking good man, keep up the good work.

xxxl83

[deciever]

nice USAPL squats( 3" deep ones)...

gotta love the videos.

are the green bands the average or strong bands?

[xxxl83]

The green bands are average, the blue are the strong.

xxxl83

[Cubanito17]

they have new bands black ones they're suppose to be for the BIG GUYS I guess they're called I think monster bands or something I know jump stretch has them they put like 200lbs of tension or more can't remember right now.

[Cubanito17]

musc do you do your pullthroughs on a low pulley with the cable machine type weights (like on a lat pulldown machine in a commercial gym with those shitty 10lb plate increases)? I'm curious b/c the ones at my gym only go up to 150 and I do 3X10 and I wish I could use more weight, I'm starting to think that i'm not doing pullthroughs right....unless like my bench i'm afraid of heavy squatting too.

[musc2002pa]

Yep, Cubanito. Its a crappy machine, but its working for now. I think it goes up 200. When I get use to these again, and need more than 200, I have another machine that goes to 300.

You may want to attach a mini-band to the base of the machine, and grip it a the same time you do pull throughs. This would add some extra tension. Its worth a shot.

chad
carolinapower.net

[Cubanito17]

see i'm not sure how strong these minis are I'd be afraid to snap them and then break my new toy :-(. Either way I think i'll invet something that machine only goes up to 150 so I guess i'll try with the minis if they can take squatting and benching tension from like ground to bar I don't think a low pulley will do anything to it.

;-) unless you wanna send that 300lb machine over my way.

[deciever]

cubanito..go out and buy an extra safety pin that you would use to select what weight you want to use on the stack, and just put the pin normally where you want it, and use your extra to place near the top... and leave it hanging out a bit (its best to get one that looks like an L) and put a 45 lb plate on it or something.. and if you want to be little more secure, tie the plate to the weight stack after you put it on the pin.

[Cubanito17]

hey that's a DAMN GOOD idea in fact I know there are a few safety pins in there well there's another one for sure across tha low pulley, you know everyone has to do cable crossovers. So i'll just grab that one