I was wondering.

I like the new avatar Eric. Reminds me of the Suzuki Hayabusa symbol.

IronWorker

10/19/08

foam/mob/ohsquats/frontplatesquats

rdls - 95, 3 x 8

superset 1:

A1: pistols on box - 4 x 6
A2: pullups - 10........9, 8, 8

superset 2:

B1: couch ghr's - 5, 3 x 10
B2: rear flyes w/depress and retraction - 5's, 2 x 10

superset 3:

C1: Loaded planks - 5 pounds, 3 x 45 sec.
C2: dead bugs - 2 x 15


plus 2 x 10 on captains of crush gripper number 1 :)


video of the couch ghr's:

http://s219.photobucket.com/albums/c...t=MOV00160.flv


pistols were easier than last time...had some good speed going. i'm loving these things. loaded planks fucking own. mmmmm.

i think i got more reps with 10 pounds on pullups than i did last week with 7.5 pounds. weird.

Oh, buddy that's not a ghr if your knees stay flexed the whole time...it's just a hip extension with flexed knees. For a ghr while the hips are flexing the knees have to extend and then while the hips are extending the knees flex. So it's simultaneous hip and knee flexion which is working both functions of the hams and the glutes as well.

Don't get me wrong..keeping you knees flexed against resistance like that will work the muscles more but it's not a good thing to do, I don't thing and it may, if overdone, encourage some shortening.


That's actually not to bad an idea...

hmmm...i need me a ball.

that almost looks like a rollout...except the feet don't move. i can rig this up....i think.

I don't know if I'd use an inflated thing for the knees...a cushion would do..but using the ball for assistance is a good idea. The thing is with a ghetto ghr..if you can do them that easy...it probably ain't a ghetto ghr.

Because having the weight rest on the knees is the TOUGHEST position you can do it from. Whereas with a machine you can adjust the pad closer to the hips...easier...and then move it towared the knees as you get stronger.

Yeah, sort of like a rollout except you want to try to do as much as possilbe with the legs of course. But try it without assistance one time and you'll see why what you've been doing is really easy, lol.

But if your knees aren't up to it, screw it. They are not THAT great. I don't even do them anymore, personally.

oh i've done the ghetto ones :) not easy. i just wanted another hamstring assistance exercise.

I just had a good one the other day with my medicine ball :D

I used it for swing thrus except I through it up in the air on the upswing. Had no idea that my hams would be so sore...much better than typical swingthroughs. I mean not just because of soreness of course but because I didn't have to decelerate at the top but really had to decellerate like a muther when I caught the ball and swung through..which is a perfect combo I think.

10/22/08

mobility/front plates/oh's

front squats:

40 x 3 x 2
60 x 3
80 x 3
100 x 2
120 x 1
140 x 1
145 x 1
150 x 1
155 x 1
160 x 1

bench - 155, 3 x 5

chest supported rows w/depress/hold retrac - 80, 3 x 10

loaded planks - 7.5, 2 x 45 sec.

dips - 7.5, 2 x 12

foam rolling/static stretches


i got vids of the last 3 squats...the 160 x 1 is not soooooooooper pretty :) bench was fairly easy....3 board press is great...i have no stopping in the middle of my bench...just goes right up...smooth. after holding planks for 3 minutes....it's nice to add some weight and have short ones...that are brutal.

time for food...post videos in a bit.