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Operation Fix Posture/Rehab



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  #501  
Old 07-24-2009, 05:54 PM
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7/24

sumo's: 240 x 2, 260 x 2, 255 x miss, 245 x 2

gm's: 95, 3 x 10

bulgarians: 70 x 6, 45 x 6

facepulls: mini band, 2 x 20
supine ghr: 1 x 25

russian twists: +5, 2 x 10
planks: +10, 2 x 1 min.

coc#1 negatives: 2 x 5
plate pinches: 10's, 2 x 1 min.


fuggin long workout. 240 was like whoa...heavy. but i haven't pulled sumo in 3 weeks so...eh. i was super pissed after the 255 miss tho. like....ultra pissed. but i was glad i got 3 doubles over 90% of my double max for the day grip work was fun. can't wait for my wienie COC to come in. i think next week is gonna be lower volume week.
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  #502  
Old 07-24-2009, 10:19 PM
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Quote:
i think everybody here pretty much makes up their own routines...except for hits
Ok now, what exactly do you mean by this? Dont make me come down there.
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  #503  
Old 07-25-2009, 01:45 PM
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Quote:
Originally Posted by HIThopper View Post
Ok now, what exactly do you mean by this? Dont make me come down there.
hahahaha....i was just pissin with ya. but i don't know anybody else here that really follows anything...and you are teh westside guru. i forgot about jonson and his 531.
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  #504  
Old 07-25-2009, 02:50 PM
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LOL

Just bustin your chops.

Why did you miss that sumo? how? at the top?? grip?
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  #505  
Old 07-25-2009, 04:07 PM
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i moved it about 4". everything felt heavy as shit....i dunno if my form wasn't in the groove...or what. dunno how i pulled that 260 out
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  #506  
Old 07-27-2009, 12:01 PM
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7/27

squats:

-80 + iron woody purple bands, 10 x 2
-120 x 2 (removed bands)
-140 x 2
-160 x 2 x 2

30" box jumps: 4 x 5
Unilateral Lateral jumps: 3 x 5

Uni RDL's: 50, 2 x 8
Inverted rows: 3 x 10

Anti rotation barbell: +10, 2 x 10
double leg lowering: 2 x 5

COC sport: 3 x 10
plate pinches: 15, 2 x 1 min.

it apparently got really hot out...i was sweating my ass off....had to use some chalk on the plate pinches


speed squats sets 3 and 4:


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  #507  
Old 07-27-2009, 12:56 PM
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Fast. How you like the bands on there?

Another good way of doing things is to work up first on speed days, heavy double triples even singles then drop down to your speed weights and the bar will fell light as a feather.

Nice lookin workout overall Pitski.
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  #508  
Old 07-27-2009, 01:18 PM
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i like the bands...i like unracking after you take the bands off too...i about shot through the roof

i do like how u have been approaching your speed training i wanna be able to create speed without potentiation tho...but i will probably try it sometime....i think ten sets was too many...i was kinda gassed

i watched bulletproof knees the other night...and it talked about training connective tissues and whatnot with speed stuff...and i've neglected it...so...time to start
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  #509  
Old 07-27-2009, 01:51 PM
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Second video looked faster.

Nice lifting !
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  #510  
Old 07-27-2009, 04:42 PM
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Quote:
Originally Posted by Pitysister View Post
i like the bands...i like unracking after you take the bands off too...i about shot through the roof

i do like how u have been approaching your speed training i wanna be able to create speed without potentiation tho...but i will probably try it sometime....i think ten sets was too many...i was kinda gassed

i watched bulletproof knees the other night...and it talked about training connective tissues and whatnot with speed stuff...and i've neglected it...so...time to start
Why without potentiation? Just so that you know its your natural baseline?
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