Go Back   Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals

IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Thursday August 14th/2008 Weight: Right around 181lbs. Back up a lb from last week. I seem to be fluctuating around ...


Reply
 
LinkBack Thread Tools Display Modes
Old 08-14-2008, 08:16 PM   #411
iron_worker
Rank: Light Heavyweight
Experience: 5-7 Years
 
iron_worker's Avatar
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Country:

Gender:
Send a message via MSN to iron_worker
Default

Thursday August 14th/2008

Weight: Right around 181lbs. Back up a lb from last week. I seem to be fluctuating around this weight.

ME Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg x 1
-150kg x 1
-155kg x 1
-140kg x 3

I can hit 155kg on deads pretty consistently. One of these times I'm going to try for 160kg. I think I'm ready.

DE Squats
-bar x 5
-95lbs x 3
-115lbs x 2
-135lbs 8x2

I have never done DE squats before. It felt a little awkward at first. My feet wanted to move around on me. I think it'll just take a few times at this weight to get used to it.

ME BB Military Press
- bar x 5
- 75lbs x 3
- 95lbs x 2
- 115lbs x 1
- 135lbs x 1
- 150lbs x 1 (5lb PR!)
- 140lbs x 1
- 115lbs x 7

Well this was a pretty awesome day. My shoulder was a bit stiff but once I started warming up it just seemed to smoothe right out. I wasn't planning on maxing out but got a PR out of it. Nice.

Pull-ups
bw x 6,5,4

Thougths

Solid day to day overall. I'm headed out for the weekend to a cabin so that should be fun. I hope everyone has a great weekend.

IronWorker
iron_worker is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-15-2008, 01:53 AM   #412
HIThopper
Rank: Middleweight
 
HIThopper's Avatar
 
Join Date: Aug 2007
Location: Australia
Posts: 2,029
Country:

Gender:
Default

Nice Pressing IW congrats on the PR.Were those box squats or free squats?
HIThopper is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-15-2008, 06:17 AM   #413
iron_worker
Rank: Light Heavyweight
Experience: 5-7 Years
 
iron_worker's Avatar
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Country:

Gender:
Send a message via MSN to iron_worker
Default

Thanks Hops!

They were free squats. Are DE generally done on a box?

IronWorker
iron_worker is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-15-2008, 01:19 PM   #414
Pitysister
Rank: Light Heavyweight
Experience: > 1 Year
 
Pitysister's Avatar
 
Join Date: Aug 2007
Posts: 4,221
Country:

Gender:
Default

Quote:
Originally Posted by iron_worker View Post
Thanks Hops!

They were free squats. Are DE generally done on a box?

IronWorker
yep.
Pitysister is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-15-2008, 01:53 PM   #415
iron_worker
Rank: Light Heavyweight
Experience: 5-7 Years
 
iron_worker's Avatar
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Country:

Gender:
Send a message via MSN to iron_worker
Default

Well dont' I feel foolish. lol


IronWorker
iron_worker is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-15-2008, 02:54 PM   #416
HIThopper
Rank: Middleweight
 
HIThopper's Avatar
 
Join Date: Aug 2007
Location: Australia
Posts: 2,029
Country:

Gender:
Default

yeah man normally off a box, but Cresseys program has DE free squatting in there somewhere so It would def have its merits.

Hers a good link from Louie simmons http://www.westside-barbell.com/Arti...0Squatting.pdf

HIThopper's Sig:There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

My Youtube
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
HIThopper is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-15-2008, 02:59 PM   #417
EricT
Rank: Heavyweight
Experience: 7-10 Years
 
EricT's Avatar
 
Join Date: Jul 2005
Posts: 6,314
Country:

Gender:
Default

Yeah, DE box squats are DE box squats. I wouldn't automatically assume DE squat were off a box. You can certainly do free DE squats. It's about the load being used.

There is actually a different reason, if you think about it, to do a dynamic movement free or to do it from a dead stop whether off a box or pins or whatever. The thing about doing something from dead stop..is that automatically will take more pure starting strength. I guess you can call that explosivitey. As opposed to a mixture of pure starting strength and elastic response. So if you do box squats DE you you can see a different specific training response than a free squat DE...

I guess true starting strength would always be a mixture of course but what I mean here is the abiltiy to initiate a movement from a dead stop sans "momentum".
I am probably using some of the terminology wrong but you catch my drift.

EricT's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
EricT is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-15-2008, 03:48 PM   #418
iron_worker
Rank: Light Heavyweight
Experience: 5-7 Years
 
iron_worker's Avatar
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Country:

Gender:
Send a message via MSN to iron_worker
Default

I'm pickin up what you're puttin down...

I'm twining what you're bailing...

I'm hoopin what you're dunkin...

I'm readin what you're writing...


I'm.... ok I guess you get it. lol

Sounds like box squats are probably where its at in this case since the whole point of the DE movement is to train explosiveness or fast twitch fibres as they call them in techno terms.

IronWorker
iron_worker is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-15-2008, 04:05 PM   #419
EricT
Rank: Heavyweight
Experience: 7-10 Years
 
EricT's Avatar
 
Join Date: Jul 2005
Posts: 6,314
Country:

Gender:
Default

Yeah. Now I would never say that one thing is completely where it's at but really you can't beat box squats (and Anderson squats...love them!) for rate of force development. That's going to be true across the board of course whether you're training speed-strength, strength-speed, or max strength.
EricT is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 08-15-2008, 04:10 PM   #420
Pitysister
Rank: Light Heavyweight
Experience: > 1 Year
 
Pitysister's Avatar
 
Join Date: Aug 2007
Posts: 4,221
Country:

Gender:
Default

nice pr man i thought box squats were fun....but...again...any type of back squat and my knees get pissed. ugh.

speed deads are even more fun

Pitysister's Sig:

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
Pitysister is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 12:36 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.