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Darkhorse · 09-15-2006, 05:34 PM

DE Squat/Deadlift: Very fast. Added another 10 lbs to 235 for 8 x 2 with the bands choked around the bottom of the rack AND another DB. Instead of speed deads I did three sets of SLDL's on plates. By the time I got through with those my back was toast..Still did DB Swings ss w/ weighted hypers though.

Banded abs pulldowns I made harder by staying on my knees vs. standing up so there was twice the tension.

Calves I found my own method of torture. My first two sets I do 10 reps with a 5 second stretch between reps, then after those 10 I'd do 10 more fast (no stretch) for a total of 20 reps. My third and fourth sets I cut that in half and do 5/5. All this is pretty much with 30 seconds rest between sets cause I want to get the fuck out of the gym.

TALO · 09-16-2006, 12:47 PM

looks good.

Do you use straps when your doing deadlifts ?

Darkhorse · 09-16-2006, 01:07 PM

Quote:

Originally Posted by TALO

looks good.

Do you use straps when your doing deadlifts ?

Thanks. I try not to so my forearms grow. If I used an over-underhanded grip, I don't need any straps..It could be 500 lbs and it wouldn't be a problem. But, I use a double overhanded grip, which is near impossible to hold without straps unless you use a "hook grip". There's a pic of the hook grip on the previous page somewhere.

So what I do is to NOT use the wrist wraps until the last two sets..Essentially all my warmups up to 405 is without straps. After 400, I end up concentrating more on holding onto the bar vs. what really matters (form, driving heels through the floor, ect). If I get lazy and use my straps from 300+ warming up, then at the end of my workout I'll grab the 120 lb DB's and just hold the weight until they drop. Having a strong grip is very important IMO. I don't want to be that guy using those wrist straps for everything (pullups, pulldowns, rows, ect).

TALO · 09-16-2006, 02:07 PM

Good point. I was always using straps for deadlifts and shrugs, up untill 2 weeks ago when the right one broke on me doing shrugs (405lbs). Since then I haven't been using them. Cant do as much, but I sure am feeling it in the forarms in the following days.
Even though I trained my forarms on their own, it will be awhile before I go back to straps. Unless I'm doing heavy dead's

Darkhorse · 09-18-2006, 06:03 AM

ME Bench yesterday was sweet. Strength continues to climb. Started off with 2 board presses. Last time I did these was about 6 weeks ago. Back then I got 375 x 1 barely. This time I worked up to 385 x 1 no problem. Felt good so I got 395 x 1 (barely!). My spotter thought for a second I was stuck, but I told him I like to give myself a good 2 second pause on the boards to elliminate any momentum...Same as if I was in a competition. I do that with all my presses. Anyways, he started to touch the bar and it took my concentration away to yell at him to fuck off the bar.

Afterwards I did a drop set with 245 x 10 super easy for some added hypertrophy.

After I got done with those, I taped up another 2 boards together and did some 4 board presses as my ME triceps exercise. Last couple weeks I did JM Presses (regular and reverse banded) so it was cool doing something different. I didn't have a spotter for these which was fine since it balances fine on my chest. It was a new lift for me so I started off lighter than I wanted. Did 225 x 5, 315 x 5 before my triceps started really feeling it! I wanted to get out three plus sets, but I was too fatigued and didn't have a spotter for reassurance. Next time I'm shooting for 350 x 5 for my final set (according to Matt

).

Three sets of shoulder presses, JS Rows, face pulls, and biceps to finish off my day. JS Rows still drain me pretty bad, but it's a matter of being in shape vs. too heavy weight. I can nail 260 for 3x8 with perfect form. It's not the weight at all. In fact, I can go heavier. I think it's my lack of cardio combined with the JS Rows really being a full body lift because of how low I am to the ground. So I'm going to do some fast paced walking/stationary biking to increase my fitness levels.

Ended my workout with some banded pressdowns. Good forearm/triceps burner..2 sets of 20 to get some blood flowing in there.

Total time in the gym: 1 hr. 15 min., mainly setting up my boards and shit. I have a ton of volume, but after the 4 board presses, I don't work to failure. Everything is still very heavy, but I still have a rep or two in the tank. So less rest between sets cuts down gym time.

hrdgain81 · 09-18-2006, 06:20 AM

so while i've been traveling, you've been progressing. Thats just great, now i'm gonna have to kill you.

lookin good bro

Kane · 09-18-2006, 11:59 AM

Lookin real good Big Guy...keep it up!

Darkhorse · 09-19-2006, 05:25 AM

ME Squat/Deadlift day continues to improve. Big jumps in PR's every time. Started off with wide stance parallel back squats. After warming up I nailed 405 x 1, 435 x 1 for my new PR. Had my spotter watching my depth and he said it was at least 2" below parallel. Pretty fucking great. I still haven't really tested myself with most ME lifts because I'm not at the point to where I can miss. Oftentimes I don't have a spotter which sucks. Took a little break after the 435 and did a drop set with 315 x 6 easy ones.

No deadlifts today, so instead I got some goodmornings in which was sweet. Worked my way up to an easy 255 x 3 w/out a belt. Should've went a lot heavier but I just said "fuck it" since I still had 3 sets of pullthroughs, weighted hypers, and heavy abs work.

I gotta say that the DE box squats and LOW box squats definately help bring up the squat. When I first started I never really parallel squatted before. It's always been ass to the grass. First time I tried these I only got 315 x 5 and didn't feel comfortable sitting all the way back. Now I got 435 and I'm sitting as far back and low as my hips allow. When my box squats increase, my parallel squats blow up. Next week I'm guessing I got low box squats coming up so I cannot wait.

ChinPieceDave667 · 09-19-2006, 09:03 AM

Quote:

Originally Posted by 0311

ME Squat/Deadlift day continues to improve. Big jumps in PR's every time. Started off with wide stance parallel back squats. After warming up I nailed 405 x 1, 435 x 1 for my new PR. Had my spotter watching my depth and he said it was at least 2" below parallel. Pretty fucking great. I still haven't really tested myself with most ME lifts because I'm not at the point to where I can miss. Oftentimes I don't have a spotter which sucks. Took a little break after the 435 and did a drop set with 315 x 6 easy ones.

No deadlifts today, so instead I got some goodmornings in which was sweet. Worked my way up to an easy 255 x 3 w/out a belt. Should've went a lot heavier but I just said "fuck it" since I still had 3 sets of pullthroughs, weighted hypers, and heavy abs work.

I gotta say that the DE box squats and LOW box squats definately help bring up the squat. When I first started I never really parallel squatted before. It's always been ass to the grass. First time I tried these I only got 315 x 5 and didn't feel comfortable sitting all the way back. Now I got 435 and I'm sitting as far back and low as my hips allow. When my box squats increase, my parallel squats blow up. Next week I'm guessing I got low box squats coming up so I cannot wait.

Damn someone is going to pass me in squats... NOOOOOooooo.

Good work bud. Keep it up. Love seeing you progress, it inspirational.

Darkhorse · 09-19-2006, 09:31 AM

Thanks bro!

To put my progress in perspective, the first time I ever tried going parallel for squats (I always went A2G) I got 365 x 1 during WEEK 6. I'm on WEEK 14 now and added another 70 lbs!

Shit, I think I could've done more but no spotter was around. So 8 weeks = +70 lbs, and the cool part IMO is that those two weeks were the only times I did parallel squats. I do a different squat every week. So in other words, my trainer is earning his keep.

09-15-2006, 05:34 PM	#41 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,112 Country: Gender:	DE Squat/Deadlift: Very fast. Added another 10 lbs to 235 for 8 x 2 with the bands choked around the bottom of the rack AND another DB. Instead of speed deads I did three sets of SLDL's on plates. By the time I got through with those my back was toast..Still did DB Swings ss w/ weighted hypers though. Banded abs pulldowns I made harder by staying on my knees vs. standing up so there was twice the tension. Calves I found my own method of torture. My first two sets I do 10 reps with a 5 second stretch between reps, then after those 10 I'd do 10 more fast (no stretch) for a total of 20 reps. My third and fourth sets I cut that in half and do 5/5. All this is pretty much with 30 seconds rest between sets cause I want to get the fuck out of the gym.
	Darkhorse's Sig:My Training Philosophy Orange County Strength Club

09-18-2006, 06:03 AM	#45 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,112 Country: Gender:	ME Bench yesterday was sweet. Strength continues to climb. Started off with 2 board presses. Last time I did these was about 6 weeks ago. Back then I got 375 x 1 barely. This time I worked up to 385 x 1 no problem. Felt good so I got 395 x 1 (barely!). My spotter thought for a second I was stuck, but I told him I like to give myself a good 2 second pause on the boards to elliminate any momentum...Same as if I was in a competition. I do that with all my presses. Anyways, he started to touch the bar and it took my concentration away to yell at him to fuck off the bar. Afterwards I did a drop set with 245 x 10 super easy for some added hypertrophy. After I got done with those, I taped up another 2 boards together and did some 4 board presses as my ME triceps exercise. Last couple weeks I did JM Presses (regular and reverse banded) so it was cool doing something different. I didn't have a spotter for these which was fine since it balances fine on my chest. It was a new lift for me so I started off lighter than I wanted. Did 225 x 5, 315 x 5 before my triceps started really feeling it! I wanted to get out three plus sets, but I was too fatigued and didn't have a spotter for reassurance. Next time I'm shooting for 350 x 5 for my final set (according to Matt ). Three sets of shoulder presses, JS Rows, face pulls, and biceps to finish off my day. JS Rows still drain me pretty bad, but it's a matter of being in shape vs. too heavy weight. I can nail 260 for 3x8 with perfect form. It's not the weight at all. In fact, I can go heavier. I think it's my lack of cardio combined with the JS Rows really being a full body lift because of how low I am to the ground. So I'm going to do some fast paced walking/stationary biking to increase my fitness levels. Ended my workout with some banded pressdowns. Good forearm/triceps burner..2 sets of 20 to get some blood flowing in there. Total time in the gym: 1 hr. 15 min., mainly setting up my boards and shit. I have a ton of volume, but after the 4 board presses, I don't work to failure. Everything is still very heavy, but I still have a rep or two in the tank. So less rest between sets cuts down gym time.
	Darkhorse's Sig:My Training Philosophy Orange County Strength Club

09-18-2006, 06:20 AM	#46 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,658	so while i've been traveling, you've been progressing. Thats just great, now i'm gonna have to kill you. lookin good bro
	hrdgain81's Sig:Your not special. APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

09-18-2006, 11:59 AM	#47 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	Lookin real good Big Guy...keep it up!
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

09-19-2006, 05:25 AM	#48 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,112 Country: Gender:	ME Squat/Deadlift day continues to improve. Big jumps in PR's every time. Started off with wide stance parallel back squats. After warming up I nailed 405 x 1, 435 x 1 for my new PR. Had my spotter watching my depth and he said it was at least 2" below parallel. Pretty fucking great. I still haven't really tested myself with most ME lifts because I'm not at the point to where I can miss. Oftentimes I don't have a spotter which sucks. Took a little break after the 435 and did a drop set with 315 x 6 easy ones. No deadlifts today, so instead I got some goodmornings in which was sweet. Worked my way up to an easy 255 x 3 w/out a belt. Should've went a lot heavier but I just said "fuck it" since I still had 3 sets of pullthroughs, weighted hypers, and heavy abs work. I gotta say that the DE box squats and LOW box squats definately help bring up the squat. When I first started I never really parallel squatted before. It's always been ass to the grass. First time I tried these I only got 315 x 5 and didn't feel comfortable sitting all the way back. Now I got 435 and I'm sitting as far back and low as my hips allow. When my box squats increase, my parallel squats blow up. Next week I'm guessing I got low box squats coming up so I cannot wait.
	Darkhorse's Sig:My Training Philosophy Orange County Strength Club

09-16-2006, 12:47 PM	#42 (permalink)
TALO Rank: Middleweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 2,218 Country: Gender:	looks good. Do you use straps when your doing deadlifts ?

09-16-2006, 02:07 PM	#44 (permalink)
TALO Rank: Middleweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 2,218 Country: Gender:	Good point. I was always using straps for deadlifts and shrugs, up untill 2 weeks ago when the right one broke on me doing shrugs (405lbs). Since then I haven't been using them. Cant do as much, but I sure am feeling it in the forarms in the following days. Even though I trained my forarms on their own, it will be awhile before I go back to straps. Unless I'm doing heavy dead's

09-19-2006, 09:31 AM	#50 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,112 Country: Gender:	Thanks bro! To put my progress in perspective, the first time I ever tried going parallel for squats (I always went A2G) I got 365 x 1 during WEEK 6. I'm on WEEK 14 now and added another 70 lbs! Shit, I think I could've done more but no spotter was around. So 8 weeks = +70 lbs, and the cool part IMO is that those two weeks were the only times I did parallel squats. I do a different squat every week. So in other words, my trainer is earning his keep.
	Darkhorse's Sig:My Training Philosophy Orange County Strength Club

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