You're an OX!

Please take that in the best way possible. lol

IronWorker

You mean he has a wet runny nose and he's cantankerous? :D

Great vid very impressive!!

yeah, you're a hoss.

looked like you were gonna drop a load during that GM video :)

Very impressive work !

Thanks all for reading!

Extra Workout / GPP

Sled Dragging (100 lbs @ 200 ft. per pull): 8 total trips forwards, 1 backwards (300 ft to failure)

Hindu Squats: 2 sets x 2 minutes per set
- Surprisingly tough lol. Louie on one of his DVD's talks about doing 10 minutes straight! :D

Straight Leg Abs: 1 x 20, 15, 10, 5
- Tried something new. After 20 reps, I rest for 20 breaths, 15:15, 10:10, 5:5. It was a burner. I'm going to stick with this and try to increase up to two sets worth.

Yeah, I learned that doing those suspended GM's. Every set I added another 20 lbs thinking I'd FINALLY fail lol. I jumped up a lot in weight for the 455 thinking I'd punish myself and, yet again, repped it.

Personally, I think it's proof positive that most people, especially myself, just don't work hard enough. I mean, with my box squats, the 365 was tough, and I strained through my two reps, but I obviously had a lot left. Oftentimes you become "satisfied" and complacent with yourself when you shouldn't be.

So last night, I spent the majority of my night shift planning out my next full mesocycle for lower and upper body maximal effort work. For lower, I'm planning on using something like this:

Edit: Prolly a bad idea posting lol.


Gonna keep my SSB squats, and add in some cambered bar GM's. Assistance work should be heavy reverse hypers and gluteham's. Whatever the hell I feel like. This way I can start really keeping consistancy and beating records vs. trying too many new exercises to EST. records. My goal is to know where I'm at, so I don't need to do such a long and careful workup to something heavy. For example, if I was to do suspended GM's again, I know I can make bigger jumps and know exactly where I need to be and end with (460 lbs).

Speed was great on that box squat Horse.How much tension at the top with that band?

Yeah, that video wasn't 1/10th as fast as my actual speed set weight of 275 (+ lights). I'll get some more vids up of what a normal speed set looks (or should) look like.

What I personally prefer to do is a build up instead of static weight for my speed sets at least once a month. Depends on how I feel. So I'd do maybe 4-5 sets of 2's for speed work at normal speed weight (using bands I generally follow a 45, 55, 55%), then I just keep adding more and more weight until I hit 8-10 total sets. Anything more than that will hamper recovery like none other. especially using bands. Those things will absolutely kill you.

For light bands, it's around 70 lbs on the top. So bar weight plus 70 equals the top end tension. So my final set was around 435 x 2. I also got that up fast, but like I said, it's NOT a maximal effort. Just a "light" ramp up towards the end of my speed workout.

I do the same thing with bench. Once or twice a month I like starting with a closegrip w/ normal speed weight (45-50%), then as my grip goes outboard every three sets, the weight's increased since that's my strongest. For benching, I don't do nearly as much as I could because for benching, I don't want to sacrifice any speed.

Yeah...new things are great and very useful, I think but if you don't have a certain amount of consistency you end up spending a lot of time feeling things out. Kinda the difference when you really are training heavy.