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  #411  
Old 08-14-2008, 08:16 PM
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Thursday August 14th/2008

Weight: Right around 181lbs. Back up a lb from last week. I seem to be fluctuating around this weight.

ME Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg x 1
-150kg x 1
-155kg x 1
-140kg x 3

I can hit 155kg on deads pretty consistently. One of these times I'm going to try for 160kg. I think I'm ready.

DE Squats
-bar x 5
-95lbs x 3
-115lbs x 2
-135lbs 8x2

I have never done DE squats before. It felt a little awkward at first. My feet wanted to move around on me. I think it'll just take a few times at this weight to get used to it.

ME BB Military Press
- bar x 5
- 75lbs x 3
- 95lbs x 2
- 115lbs x 1
- 135lbs x 1
- 150lbs x 1 (5lb PR!)
- 140lbs x 1
- 115lbs x 7

Well this was a pretty awesome day. My shoulder was a bit stiff but once I started warming up it just seemed to smoothe right out. I wasn't planning on maxing out but got a PR out of it. Nice.

Pull-ups
bw x 6,5,4

Thougths

Solid day to day overall. I'm headed out for the weekend to a cabin so that should be fun. I hope everyone has a great weekend.

IronWorker
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  #412  
Old 08-15-2008, 01:53 AM
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Nice Pressing IW congrats on the PR.Were those box squats or free squats?
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  #413  
Old 08-15-2008, 06:17 AM
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Thanks Hops!

They were free squats. Are DE generally done on a box?

IronWorker
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  #414  
Old 08-15-2008, 01:19 PM
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Quote:
Originally Posted by iron_worker View Post
Thanks Hops!

They were free squats. Are DE generally done on a box?

IronWorker
yep.
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  #415  
Old 08-15-2008, 01:53 PM
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Well dont' I feel foolish. lol


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  #416  
Old 08-15-2008, 02:54 PM
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yeah man normally off a box, but Cresseys program has DE free squatting in there somewhere so It would def have its merits.

Hers a good link from Louie simmons http://www.westside-barbell.com/Arti...0Squatting.pdf
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  #417  
Old 08-15-2008, 02:59 PM
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Yeah, DE box squats are DE box squats. I wouldn't automatically assume DE squat were off a box. You can certainly do free DE squats. It's about the load being used.

There is actually a different reason, if you think about it, to do a dynamic movement free or to do it from a dead stop whether off a box or pins or whatever. The thing about doing something from dead stop..is that automatically will take more pure starting strength. I guess you can call that explosivitey. As opposed to a mixture of pure starting strength and elastic response. So if you do box squats DE you you can see a different specific training response than a free squat DE...

I guess true starting strength would always be a mixture of course but what I mean here is the abiltiy to initiate a movement from a dead stop sans "momentum".
I am probably using some of the terminology wrong but you catch my drift.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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  #418  
Old 08-15-2008, 03:48 PM
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I'm pickin up what you're puttin down...

I'm twining what you're bailing...

I'm hoopin what you're dunkin...

I'm readin what you're writing...


I'm.... ok I guess you get it. lol

Sounds like box squats are probably where its at in this case since the whole point of the DE movement is to train explosiveness or fast twitch fibres as they call them in techno terms.

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  #419  
Old 08-15-2008, 04:05 PM
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Yeah. Now I would never say that one thing is completely where it's at but really you can't beat box squats (and Anderson squats...love them!) for rate of force development. That's going to be true across the board of course whether you're training speed-strength, strength-speed, or max strength.
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  #420  
Old 08-15-2008, 04:10 PM
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nice pr man i thought box squats were fun....but...again...any type of back squat and my knees get pissed. ugh.

speed deads are even more fun
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