That is actually pretty hilarious Man, made me laugh anyways.

Nice Pressing too, i think from 150lbs onwards you could probs do singles or maybe a double then hit 180+ for a triple if you wanted to.Just my 2 c.

Oh and do you have a vid of those prone Y extensions,you know I need to see things to grasp them!! I checked your album on PB but all I saw was beer planks!!

Its nice here too,about 25+c most days,a little rain the other day made it fairly humid tho which sucks.

it's just regular hip extensions...except when you hold weight....you hold it out so your arms form a Y with the rest of your body.

i bought wendlers max effort e book...so i got a better idea how to work up to 3rm and 5rm....which will come in handy...but starting out it was just kinda hard to know where i was at. but now that i got some numbers to go with...i'll be easier on myself :)

11/3/08

mobility/oh/front platesquats

front speed squats: 50%

-80 pounds plus mini bands - 6 x 2.....100 x 1, 120 x 1

-ghr's - 4 x 5

-pullthroughs - double mini bands, 3 x 15

-laterals - 5's, 2 x 20

-loaded side planks - 5, 2 x 40 sec.

-dead bug statics - 2 x 30 sec.

finished with stretching and pistols on the box.

got vids of the speed squats...two different angles....make sure i'm speedy enough, and form is tight. if it's not speedy...then bands come off next week :) but i think it looked ok. not sure how much the bands added poundage wise. definitely heavier on the top end though.

pullthroughs are so much more fun with a tricep rope.

ghr's...got a video...found something like it on youtube. thought i would give it a whirl.

rear view of squats:

http://s219.photobucket.com/albums/c...t=MOV00179.flv

side view:

http://s219.photobucket.com/albums/c...t=MOV00180.flv

When you gonna do pistols on the floor?

Speed squats were fast. If you want to get faster repeat it then.

Where the bands are choked at the bottom..that should be in line with your feet (mid foot) when you squat...not in front of them, otherwise you are being pulled forward.

You might want to choke the bands around a couple times so that you can get tension at the bottom. I think that works better rather than having the bands slack and then suddenly kick in.

i forgot to even check what the bands were like at the bottom :) i'll keep those things in mind next time around.


pistols on the floor..........sometime soon :)

Watched you OH squats again, Pity, to see if I could see something that might be aggravating your knees (as mentioned in pm's). Definitely that's a wide stance for OH squats. I failed to notice that you are putting your heels on plates. Stop doing that. Narrow your stance.

You are actually not keeping your weight on the heels/midfoot. You're coming up onto your toes a bit at the bottom which you probably don't notice because of the plates. Not only do you have the plates under your heels but your heals seem to be coming OFF the plates.

You want to promote that ankle flexility and never, imho, do OH squats with a cructch. The big advantage is the promotion of stability and mobility that you need. Even if you don't seem to get as low don't worry about it.

You should be able to go lower with a more narrow stance but don't change your squatting style and open those hips like you've been doing.

hey...you told me to get a heel lift :) i didn't think i used it on oh's? i just started wearing shoes again for front squats. easier.

and dude....i knew i had smelled this tumeric somewhere....tastes exactly like sesamin oil :)

went back and watched...and i see exactly what you are saying...and i saw the plates too :)

11/4/08

sled drag backwards w/60 pounds - 4 trips

set of 18 stepups with 10

drag forwards with 60 pounds - 1 trip

set of 12 stepups



soooooooooo nice outside.