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  #211  
Old 09-10-2008, 03:30 PM
Darkhorse Darkhorse is offline
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DE BENCH

Neutral DB Press: 65 x (4 x 15)

Banded Speed Bench: 205 x (9 x 3)
- Choked lights around the bottom, then looped twice around the collar for more tension.

JM Press: 115 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 5

Supersetted w/

Pressdowns: 160 lbs x 10's
- Did a set of 5 for JM's, set of 10 pressdowns, rested 90 seconds, repeat.

Upright Rows: 100 x (3 x 12)
- 60 or so seconds

Reverse Pec Dec: 157.5 x 10, 10, 10
- Heavy

Hammer Curls: 50 x (2 x 12)

Kept all supplementals pretty much from last week. Increased everything either by reps or weight.
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  #212  
Old 09-11-2008, 01:24 AM
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HIThopper HIThopper is offline
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Thats a nice workout right there.
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  #213  
Old 09-11-2008, 07:37 PM
Darkhorse Darkhorse is offline
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ME SQUAT

Neutral DB Press: 65 x (4 x 15)

Buffalo Bar Squat (low box): 235 x 5, 285 x 3, 325 x 3, 375 x 1, 415 x 1, 445 x 1
- My form got loose w/ the 445 and I GM'ed it up, so I ended it there. So I practiced a few extra sets w/ 315 (3 x 4) which is 70% (think Prilipen). Just a belt, medium stance.

Gluteham Raise: BW x 4 x 8
- 60-90 seconds rest; video

Reverse Hypers: 70 lbs x 3 x 10
- 60-90 seconds rest

Banded Abs Pulldowns: Strong bands x 3 x 15

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  #214  
Old 09-11-2008, 10:12 PM
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slayer of souls slayer of souls is offline
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Looks good man, could you upload a squat video? You need something to put your old DC ones to shame
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  #215  
Old 09-12-2008, 10:20 AM
Darkhorse Darkhorse is offline
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Absolutely.. There's one I think a page back, but you're right. It bothers me to see that and my stellar 90 lb hammer curls on there LOL!

I was going to vid my buffalo squats. But I wanted to only record my top set, and thought I had much more left. The 405 went up at the speed of light, so I was like, "cool", I'll throw on 445 for a single, then probably record a new PR after that for everyone.

Fortunately for me, the guys at OCSC showed me what I was doing wrong and totally fixed a lot of my mistakes. Due to me rocking back sitting on the box, it severly tips me forward when I start coming up.. That's what happened with the 445. So I got some great GM work done yesterday LOL.

So after that set, instead of doing another, I decided to drop down to 70% and do some rep work (aka practice) with the critique they gave. As far as setup, chest out, back arched, spreading the floor they said I'm a champ. But I'm NOT staying tight on the box, and combined with rocking back, I'm doing more work than I need to. That's also why I don't bother wearing knee wraps. It'll just make it worse IMHO.

So I've come to the point box squatting where I need to think to myself, "Ass down, ass up." That means sit back and down on the box, stay tight, then try and flex my pelvis forward (this part's hard to describe lol).

To get what I'm saying for everyone reading: Sit down while pushing your knees out. From there, as you're standing up, I want you to pretend there's a hot chick trying to tie her shoes in front of you. Go for it! Sounds stupid, but I couldn't believe just how much it reduced my ROM and kept my back erect (no pun intended).

So I'm looking forward to dropping my bands for the next speed squat microcycle and working on this bigtime for 12 sets. I've got around 3 or so weeks before another squat variation comes around again (SSB off a high box).
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  #216  
Old 09-13-2008, 08:23 PM
Darkhorse Darkhorse is offline
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ME BENCH

Illegally Wide Bench: 225 x 5, 250 x 3, 285 x 3, 310 x 5
- Didn't feel like working out today whatsoever. My neck is really stiff still from squatting, but I'm relieved I got the work in regardless.

Neutral Grip Flat Bench: 100's x 10, 10, 10

45 Degree Incline (Neutral): 60 x 12, 12, 12

Elbows Out Extensions ss w/ Pulldowns: 45's (3 x 12); 200 (3 x 10)
- Neck didn't feel too bad and I wanted work in. 90 second rest

Banded Dips (Monster Mini's): BW x 20 reps
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  #217  
Old 09-14-2008, 08:25 AM
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MusTGeTBiG MusTGeTBiG is offline
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Still a solid session for not wanting to lift!!
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  #218  
Old 09-15-2008, 06:44 AM
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iron_worker iron_worker is offline
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Ya man, very strong!

Get a vid of those squats when you can. I'd love to see em!

IronWorker
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  #219  
Old 09-15-2008, 07:26 PM
Darkhorse Darkhorse is offline
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Quote:
Originally Posted by MusTGeTBiG View Post
Still a solid session for not wanting to lift!!
Well, I went to the doctor's today and found out why my head's been pounding.. Bad sinus infection as per my x-rays. I can't believe I did my max bench w/ that! Skipped my DE squat today since Vicodin's been kicking in.

Tomorrow if I hopefully feel better, I'll do some box jumps and low impact stuff.
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  #220  
Old 09-15-2008, 07:33 PM
EricT EricT is offline
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Get some antibiotics too?

Get well soon!
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