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ME squat Day

Decided to pull conventional,today.Man I suck at conv pulls.As the weights get heavy my glutes are NON EXISTENT and my back tends to round.I got nothing going on there.I did some uni bridges to try get something going and a bunch of work with the tennis ball.I def have alot of work to do here I think.I am open to suggestions here guys on how to go about this, I have alot to learn about mobility,activation and the likes!! Did a few sets of GMs next and my low back didnt like it (again wanting to round) so i cut it there and did some front split squats.These fucking owned, having the bar in front of you like that makes you keep real tight, drive thru the heel and I felt this in the glutes and hams alot.Finished with dragon flags.

ME Squat/Deadlift Day 23/2/09
Conv Deadlift 1x1 150kg 1xM & 1x1 160kg 2x1 150kg
GMs Up to 1x4 80kg (wanted to do sets across with this weight)
Front Split Squats 2x6-8 60kg
Dragon Flags BW+2.5kg 3x10,7,7 (Blew my abs up nice)

Dragon flags are prob one of the best ab exercises IMO, I love them.

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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

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Todays Pulls

I dumped the 160kg miss cos my back was all rounded.See vid.

Fucking Youtube still processing my split squats, fuck it I'm going to bed will put it up later.

Split Squats

24/2/09

Extra Mobility/Activation Workout

Glute Bridges 60 reps
Superdogs 20 reps
Planks 3 sets x 1min

Plus Tonnes of foam rolling for the glutes, hams, quads groin and calves.Was gonna drag sled too but I had to work like 11 hrs and couldnt make it there.Discovered how much I suck at planks after not doing them for a while.I need to get this fixed for sure.Will start doing them on my extra workouts days again.

have you ever thought about taking a break from singles for awhile and just doing some volume work...not going crazy...but..sets of 5 or something on the big movements?

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Yeah I have Pitski.

I am pretty much just waiting to Finalise things with Wesley at IAs.So have been sort of filling in the blanks most weeks cos it has taken a while to get setup with IA due to the time differences here etc. I was gonna give the 5/3/1 a good run for a bit.I think that would be a great way to get some quality volume work and also to vary total workload better than say a 5x5.

I will prob do something like this (more reps) until I get setup with IA, which I am hoping will be very soon.

Give it a go, I have just finished the first wave (x5's), I prefer doing this to 5x5
I love the light sets after the main work (3-5 x10 @ 50%)
Will you do the strength version, bodybuilder version, or your own variation?

i think it would be good for you