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its posted somewhere....probably on bb.com

Nov 20th



Squat : 370x3 , 425x3 , 480x3+5 (8) - THe last set I brought in a 17" bench and used that to help me sit back more. I'm calling it a high box . Higher than I would normally go for sure. I was going for 10 , but I started to lean forward a bit on the last one so I didn't want to take any chances in dumping the bar.







Front Squats : 3x6 @ 225lbs


Back Extensioins : 35lbs plate 3x12



Abs: Planks and hanging leg raises.

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Thats a F load of weight you're moving around. Nice work. I love the vids.

IW

Thanks. Bench vid coming today

I also would like to ask... Are you using the bench as depth guide or an actual squat variation... box squats? If its supposed to be a variation then I would say it may be beneficial to allow some more of the weight onto the bench to force you to derive more "out of the hole drive." If its just a depth guide then ignore what I just said.

lol sorry about all my questions, I'm just interested.

IW

Nov 23rd

bench 215x3, 245x3, 275x3+5(8) felt good but I kind of wish I had a spotter to take away the fear of getting caught ( should have done 10) and so I could have taken the bar out a bit farther

Incline barbell press: 3x8,6,5 @ 225

rear delts with cable pully : 3x20@40
s.s w/
tri pushdowns 3x40@50

wasn't really thinking about it, lol. I would have to say as a marker point or more of a comfort zone , which isint a good thing but that is a mental thing I need to work out. I have done box squats or used the bench for atleast 6 months now so I really don't know why I thought I would need it. Next week I'm going for 505 and I'm not going to use the bench because I want to get the depth right and since we no longer have the box at our gym I will have to feel it .

So to answer tour question I guess it was more for the marker than anything else.

You fucking manhandled that 480 ALOT, form looked pretty tight too, just a bit high but I guess you gotta work with whatever you got on hand for a box.

Good shit big man.

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Thanks, bro .

Nov 24th

Deadlifts: 345x3, 395x3, 445x3+1(4)

these just didn't feel right today ( here come the excusses) first the bar I was using was bent so that fucked with my grip. Then my stands- this is something I'm trying to nail down as best as I can. First set I started off sumo , second set I moved in closer feet prob 6" apart with an angle at 11&1 o'clock and my hands abou 4" apart ( trying to do what Al said) I didn't like that to much so I went back to my comfortable stand - I have a feeling that if I'm going to switch up stands I will need to lower the weight , but if I don't I won't be lifting to much over 500 and I want to be pulling 600 by summer.

GM's 3x8@225 - knees bent , not to the point where it was a squat gm but just for some good suport.

Close grip lat pulldown 3x20@120

abs: side chops and front cable crunches.

Total time in was 65 minutes.