another DE lower + video

[t3c]

Hey fellas I need you to rip my form apart...even more than usual if thats possible lol.

My deadlift disgusts me, just looking at the clip haha

here was the workout:
Box squats 135 8x2, 185x1
Speed Dl 185x4x1, 225x2x1 (slow)
Reverse hyper + mini band 3x10
Pull throughs 75lbs 3x10
DB side bends 50lbs 3x10
Crunches + 45lb plate 2xfailure

http://www.grambo.org/afa/users/tec/shitdl.WMV

The majority of the video is box squats, the last thing is my DL...i wanted more DL footage but the person doing the camera didn't record for some reason.

 

[PolishHammer1977]

Slower on the squats. Get the negative. Pause. Shoot up. Lets build everything and not miss a thing.

 

[skaman607]

for wsb you are supposed to have almost no negative, so you can recover faster

good job bye the way t3c

 

[b fold the truth]

You must squat faster for speed squats...much faster.

Watch the clip of the 185...over and over and over. What part of your body moves FIRST and SECOND on THAT clip????!!!!

You are still rounding your lower back too much on the deads.... Go lighter on the speed pulls...

B True

 

[skaman607]

What do you mean by taking it faster? do you mean the eccentric?

 

[PolishHammer1977]

for wsb you are supposed to have almost no negative, so you can recover faster

good job bye the way t3c

Sorry sir. JUst doesn't look right to me.

 

[skaman607]

Just wondering, what's your 1 rm deadlift?

 

[b fold the truth]

What do you mean by taking it faster? do you mean the eccentric?

BOTH!!!!

Here is a clip of me doing a box squat...and it is considered fairly slow for a box squat...

Please right click and SAVE TARGET AS!!

365 x 2 on my 6th set, 45 sec rest between sets

B True

 

[skaman607]

Just wondering, what's the point of the fast eccentric?

 

[PolishHammer1977]

Just wondering, what's your 1 rm deadlift?

Your speaking to me? B-Fold, or T?

 

[b fold the truth]

Just wondering, what's the point of the fast eccentric?

It teaches you to be explosive...the faster down...the faster up. I am sure that someone else can give a better idea of why this is supposed to be done like this besides me...but speed squats and speed bench should be done with SPEED!!!

Not a bounce...but speed.

Why would you want to go slow on the negative portion of the box squat if you were wanting to get better in strength, agility, and explosiveness?

B True

 

[t3c]

yup, i understand you completely clint.

I think its time to set the ego aside and lower the box squat weight.

 

[skaman607]

It teaches you to be explosive...the faster down...the faster up. I am sure that someone else can give a better idea of why this is supposed to be done like this besides me...but speed squats and speed bench should be done with SPEED!!!

Not a bounce...but speed.

Why would you want to go slow on the negative portion of the box squat if you were wanting to get better in strength, agility, and explosiveness?

B True

I just find that it throws my form off if i go down too fast.

 

[b fold the truth]

I just find that it throws my form off if i go down too fast.

Yes...mine too at times. Cheese goes down a little too HARD on the box...if that makes sense.

Next week I'll try to upload some video footage of the WSB guys doing box squats...

B True

 

[coolcolj]

Hey Bfold

how much impact does your ass do on the box - hurt?

 

[skaman607]

Cheese goes down a little too HARD on the box...

I seem to also, and thanks

 

[t3c]

obviously lowering the weight will help. But would making the box a bit higher and slowly lowering it help?

 

[b fold the truth]

Hey Bfold

how much impact does your ass do on the box - hurt?

As long as I have some sort of something on the box (carpet, towel, etc...) I do not experience any kind of back pain. I've never had any sort of pain in my butt and it has never hurt at all...lol.

B True

 

[skaman607]

Your speaking to me? B-Fold, or T?

t3c