12/20/02 DE Squat day

[DBCooper]

Decided to put up my w/o days to get this forum going again,

• 10sets 2reps 365 with 2chains per side using the red bar,(safety squat bar altered to be harder)
• 3-4sets reverse hypers with 310-sorts light but I seem to feel them better now.
• Decline sit-ups 3sets 10 reps with a 75lb vest on, new to theses and just getting used to them.
• Speed deadlifts 4sets 2reps 500, (did theses before hypers) 3sumo 1conventional.
• 4sets of 10 glute ham raise, raised with a 5board under the back.

Trying to go faster through the workouts to get my gpp up, didn't really do alot of assistants work last meet so I'm catching up.

 

[Liftbig]

heres my workout for the same day

de squats blue band 15.5 inch box 3 x2@315 3x@335 2x2@365

pulls 3x3@405 sumo

rev hypers 3 x10 weight??

glute ham 3x8 raised up with boards

standing abs 3 sets

1x20 min b.s.ing after workout

good workout, worked on spreading feet out all the way to the monolift, almost have my heels touching it.

 

[dg21]

Hey DB Cooper, what is the reasoning behind using the SS bar on Dynamic days? Do you think it is helping? Also, how often do you guys use chains for Dynamic squats? I have used just bands for a long time now, and am wondering if I should bring back the chains after my next meet. Thanks.

 

[DBCooper]

Well the ss bar is being used for several reasons, one it is a mother of a bar, the other is we used bands for awhile and needed a change since shoulders take a beating with them, the ss bar is all my weak points in one bar and using it with a wide to medium stance hits my lower back and upper back/ hips great. This is the only time I've really used just chains for awhile, they are a good tool but before a comp I think bands are superior. AND I just realized that we started with 365 went to 405 for a set or two and the last set was with 455.