speed looked good on the deads to me :)


those warmups take forever...i'm still learning them...so i gotta flip back through the book for the description :)

thanks man.....me and eric have been over this before....its a bit odd that my speed on the deads is so low in general. its like before i lift i have to talk myself into lifting it as explosively as possible..

yeah me too....i actually take the book with me to the gym...infact, one entire bench is used by me to
1.) sit on in between sets
2.) keep my bag
3.) keep my log book
4.) keep maximum strength
5.) stop watch resting place
6.) chalk stop

:D

it took me quite a while to get used to the exercises...ofcourse, i didnt follow the warm-ups to the "T"...i do all the exercises as instructed (apart from the shoulder mobility exercises) but i vary the reps as and how I feel because i do add in other mobility exercises i've picked up from the Diesel Crew videos on youtube and DeFranco's stuff....in short: i do like 8-10 exercises for lower body stuff on lower days and like 5-6 on upper days for lower body work.

Those box squats weren't that bad. Looked pretty good really. Heavy but all in all I'm not complaining.

At 65% don't expect a lot of speed in general. For most it won't feel really fast. Obviously you are more in the strength end of things rather than the speed. From what I can see your speed was a bit better than I expected really and it actually seemed a little faster than last time, especially on the first set (vid). Make sure you rest as much as needed between these to maintain good speed. Don't go by the arbitrary 1 min rest thing...especially at 65%...

Later on after this program maybe you can do more work in the power range or at least the lower end of the strength-speed range so that you can work up speed more. For right now just trying to be as explosive as possible is what it is all about.

I think some of the writings of WSB make people think that all speed work has to equate to a very quick bar movement. This is not really true. There are different contributions that speed make to different intensity ranges. And intention means a lot with it. Intending to move the bar fast is what it is about.

and like eric said...box squats looked good too...there was not a whole lot of movement once you were on the box.

boyle's mobility drills got my lower body alot more loosened up than cressey's do...

which reminds me...i need a foam roller...:)

Why don't you outline what your mobility drill is in your journal, Pity? I'd like to compare and contrast.

Also, don't discount, necessarily the stuff in the drill that is meant for activation more than mobility. For instance x band walks for the glute medius which can be important esp for someone like you whose knees have been bothering...

ok......this is probably one of those times where the workout "felt" like shit but if looked at closely enough, it wasnt all that bad. im glad my form wasnt terrible :)

no...im not going by time on the DE work actually. im just taking as long as i need but i do keep a stop watch to keep the rest at a minimum of 2 minutes.

ok sir. will try to do :)

I see....yes, WSB does mislead people.

damnit i should've also done these! i dunno why i skipped them!!!

i know i really need to buy a band :)

http://www.bodybuilding.net/showthre...ed=1#post59621

Anuj, do you have some bands?

do I personally have bands? nope. but my gym does :) i use the one's at the gym mostly...i forgot to do that exercise today though.

Anuj, the main problem I see (and I may be wrong of course :)) with your box squat is that you are standing directly over the box, thus forcing you to sit straight down on it and not sit back.It seems to me that your knees break first and they shoot way forward as a result.

I would try stand furthur in front of the box and sit back on it, should be able to get more out of your hammys that way.I bet you could handle EVEN more weight on them cos that looked fairly easy for you.

Anyone feel free to tell me I'm talking out my ass but thats how it looked to me.