HaHa I thought it was the funniest thing I ever read.I got it from a forum Rip posts in.Ill link you up if you want mate.

Eric fair call, they didnt feel very dynamic LOL.How would you suggest I load with them? I was going to rotate them in on Fridays as a heavy PR squat variant too (when I get form down ok that is).

^^^^Well, when you are knew to an excercise you can almost treat it like you are a beginner in a way. I.E. after learning and practicing it, just getting stronger at it IS getting faster. So starting off an exercise "DE" is kinda needless.

My basic recommendation for learning form is to stick to multiple sets of around 3 with light weight so that you don't become fatigued and work too close to failure (for a while). This way everything is centered on quality and you don't inhibit your body's learning the new motor skills, etc, by the build up of fatigue products OR working in a fatigued state that doesn't allow perfect form.

After good techique has been dialed in I like to at least have a period of higher reps (I like at least 6+) with 2 or 5 sets where you add reps before weight. This allows a practice period so that you can take a little advantage of the the effect of volume on learning. During all of this period I don't like to be super worried about loading the movement aggresively (hence the adding of reps/sets before weight).

Then after the right period of time (right for you) if you were to drop the weight and see how explosive you can get you should notice a big improvement in that. And then you can begin programming the excercise appropriately.

Hmm Ill post the vid now gimme a sec so you can then tell me what I need to work on as far as form goes.Then Ill worry about working out the set/rep scheme.

In the mean time I think doing some speed work with normal squats may be more beneficial and helpful for Mondays.

OK fucking youtube is down right now LOL Ill get it up when I can.

Stress Day

Had a funny old day today,kinda felt crappy, but got a good workout in nonetheless.Squats felt a little off, but looked ok on camera so go figure, I came totally loose on the 3rd rep of the last set so I racked it and waited a minute or so and did the last 2 in good form.Bench was awesome thanks to Anuj :) I saw that elitefts vid he posted and Ive started arching my back and pinching my shoulder blades together before I put my back and shoulders on the bench and then planting my feet.(I used to lay flat on the bench and then try to arch) It made it heaps easier to keep that arch thru the whole set and my upper back and shoulders stayed tighter, I still didnt get my 5x5 with 80kgs so Im going to start doing 4s and go up from there.Chins are getting hard again but I got all those reps so up we go next week.

Stress Day 28/1/08
Squat 5x4 1x3 1x2 101kg
Bench 2x5 4x4 80kg
Chin 10x3 BW+15kg

No short cuts, I love it. Link me up. Btw have you got the new book yet?

MaRvO.

glad to be of help, sir :)

Hey Hopper,

What forum does Ripp post in? I wanna check it out mate.

MaRvO.

Here Marvo http://strengthmill.net/forum/index.php

Sorry I been hella busy. :)

Light Day

SHITTY Day today,squats felt awkward and my inside thigh hurt again.Press sucked I did less reps than last week.I might down the weight and go for 5s again next week.I then tried Tbar rows and they were equally sucky.I just ended the workout, still fatigued from monday I think.

Light Day 30/1/08
Squat 2x3 70kg
Press 3x3 1x2 46kg 1x8 30kg
Tbar Row Fuck All!!

Pinching your shoulders blades together, setting the feet, etc. all good on bench. But when you say arch I hope you are not overarching you back and thusting your hips way up in the air. I didn't watch that whole vid but hyperextending the back during anything shouldn't be done on a regular basis.

P.S. I watched the vid. A normal set up. I get a little worried when I see the word arch we already have a natural arch and the word has started to mean bend your back backwards like a pretzel.