raise your hand if you saw this coming....

<raises hand> :)


there is a good thread on the 3 day in the powerlifting forum posted by DH.

I'm assuming that by waist you mean similar to where guy's where their pants so it's fairly low which led me to assume not that your back is exactly heavily rounded but, yeah, like you just said. But I don't want to go by me, because I have a lot of mobility and stability in my back so if I saw a vid.

I know that I am going to cross purposes to some WSB practices here. Sorry, can't help that :D. Gotta say what I think is right.

I gotcha and I wasn't saying don't do them. I do them. In fact it's really one of the only GM I do. I.E. i'd do chain suspended if I had the means but....

I say do them with caution.

Yes, they can help with your pulling. For sure. But, imho, it is still a HIP dominant movement. So when people start talking about "strengthening my back" it just makes me want to point that out. Your back is being strengthened by everything you do but your back is NOT a primary mover. You hips are (and that is assuming more or less knee extension depending on the exercise of course).

Assuming that you are not using your back as a primary mover and you agree with me then the thing about mobility versus stability is a moot point. But I will explain what I meant by that.

Basically what you are going to have, for most people is a lack of mobilty in the hips and a lack of stability in the lumbar.

A lot of times when people's backs are rounding out in various exercises then the AUTOMATIC thing is "strengthen your back". But what they mean is do flexion extension moves with the lower back to strengthen it.

Which DOES NOT solve a rounding back problem. Because you are promoting mobility in the back and active flexion strength (at the cost of some very unhappy discs) but you are not promoting stability in the core. Why?

What is stability? Stability is RESISTING movement, not causing it.

And mobility is the ability to perform a certain movement..at a certain joint. (This is all "in a nutshell").

So if you lack MOBILITY in the hips (and ankles) and STABILITY in the core (read the "trunk" which includes the lower back and the whole thing) than you mobile back TAKES OVER for the ROM that your un-mobile hips lack. Thus back rounding.

So what I was getting I'm getting at is if you continue to use your back to initiate movement instead of to avoid it there is no way that can lead to a more stabile back and thus no way that can cure back rounding. And even if you don't have a big problem with these issues BUT you are continually working to PROMOTE these things...than using flexion of the spine is working to cross purposes.

So not that you are using flexion..just explaining what I meant. Which is a complicated way of saying, pretty much what Pity said :D

Dub

Im doing the 4 day
Mon ME Squat/Deadlift
Wed Me Bench
Fri DE Squat
Sat DE Bench

I def wouldnt do 4 heavy days per week!! that would belt most of us around, but I guess speed work is still pretty CNS intensive too!!Wendlers book training 3 days a week would be a good help, I think the Ebook is fairly cheap too.

Ohter than that Im sure we can all put our thinkin caps on and come up with a good 3day layout.

:arg:

Sometimes you have to let people fall down and skin those knees before they put their hand out. :)

Ok cool thx E, I cant find the vid, But I'll def do them just a tad higher next time and I'll up a vid.I'll probs do them for assistence work next week for reps.

ME Bench Day

Hit up the decline today, went with a medium close grip(if that makes sense).I hit a pretty strong 107.5kg which is only 5lb less than my best max grip so that was good.I would of gone another set heavier but declines dont like to play nice with my shoulder,I'll probs nix them from now on and find something else.Also I just got a new bar, a 7 ft one so I can use my other rack which allows me to try wider grips for benching, so I fooled around with flat benches for a bit to see how wide I could go and still keep a legal bench grip.EPIC fail at 95kg (wtf!!) with a slightly wider grip than normal,I guess I know how wide to keep it now LOL.Did some skullcrushers next and completely fucked the weight up, last week I did 5 sets with 25 kg, but for some reason I thought it was 28kg, so I put 30kg and wondered why it felt so much heavier!! note to self check your log knobhead!! Finished with dumbell rows.

ME Bench Day 22/10/08
Decline CG Bench 1x1 100kg,105kg,107.5kg
Flat Bench Form Work 1x2 80kg,1x1 90kg 1xM 95kg (grip too wide /no pressing power!!)
Skullcrusher to forehead 4x8,7,6,6 30kg
DB Rows 3x8 37.5kg

Ya ya ya, I know you told me so but its not like I wasn't making progress. I could keep training like this for a few more weeks but I'm kinda getting sick of only have 1 night during the week at home.

Anyways, sorry to Hijack Hits. Here is your journal back *hands over journal*.

Nice decline pressing.

IDub

DE Squat Day

Had a good day today, setup the bands a bit tighter today(more tension at bottom) cos last week I lost tension at the bottom.Speed was pretty good.Man walking out band tension is hard !!Hit up some pullthrus next to smoke the low back and hams, great stuff, finished with some weighted Straight leg situps.

DE Squat Day 24/10/08
Box Squat @47% + Orange Band 10x2 63.5kg
Pullthrus med stance 4x10 110kg
Str8 Leg Situps(weight Behind Head) 4x10 1x7 BW+6.25kg
Supersetted with Xband walks with Yellow band

DE Bench Day

Had a real good one today, speed was great off the chest, felt real fast.I doubled the bands again,it sure makes lockout tougher.Moved to 3 board floor press with a close grip again next,I gained 5 reps + 1kg from last week so that was awesome!!Finished with rows and band extensions supersetted.Oh and a few curls too.Great Day.

DE Bench Day 25/10/08
Bench @ 50% +Doubled Yellows 47.5kg 8x3
CG 3 Board Floor Press 4x5 1x4 80kg
Yellow Band Tri Extensions 3x12
Barbell Rows 4x6-8 50kg (sooo Lame!!)

Good stuff, bro :)