DE - Lowerbodyday 6-04

[Exodus]

well i changed my wsb routine up. i was doing de lowerbody day on saturdays...... which at the moment are killing my hips. so today i had to grin and bear it as my saturday de moved to wednesday. that means that i had to do 2 de days in a row. (Me days seem to tax my hams and low back the most) so i feel like i missed a break. but oh well, sucked it up and put up some good numbers.

DE - Lower Body

Speed Box squat - 245lb x 10 x 2.

Overhead Squat - 155lbs x 3 x 10. PR!!!!!!!!!!

Reverse Hyper - bdy x 3 x 8.

Db rows - 85's x 3 x 6.

BB shrug - 225 x 2 x 15.

Man hips and quads are dead.............oh well, at least i put 20 pounds more on my oh squat.

X

 

[revexrevex]

what the. You using rubber plates for overhead squat?

 

[Zander1983]

Bumper plates.

 

[Exodus]

what the. You using rubber plates for overhead squat?

no just normal plates. 45lb bar + 2 45's and 2 10's.

What do you mean rubber plates??

X

 

[Exodus]

Bumper plates.

i know what they are......... what i asked was what he meant by them?......... i dont know where i mentioned rubber anything, and i just didnt get how he came up with that conclusion.

thats all.

X

 

[Zander1983]

Yeah, I thought you'd know too

When you're doing OH squats, there's a danger of losing balance/control and dropping the bar, which has potential for disaster. Hence the question.

 

[kingc_79]

well i changed my wsb routine up. i was doing de lowerbody day on saturdays...... which at the moment are killing my hips. so today i had to grin and bear it as my saturday de moved to wednesday. that means that i had to do 2 de days in a row. (Me days seem to tax my hams and low back the most) so i feel like i missed a break. but oh well, sucked it up and put up some good numbers.

DE - Lower Body

Speed Box squat - 245lb x 10 x 2.

Overhead Squat - 155lbs x 3 x 10. PR!!!!!!!!!!

Reverse Hyper - bdy x 3 x 8.

Db rows - 85's x 3 x 6.

BB shrug - 225 x 2 x 15.

Man hips and quads are dead.............oh well, at least i put 20 pounds more on my oh squat.

X

how are those overhead squats? do they help alot? thinkin of trying them, just dont know i got all that cordination

 

[Exodus]

oh................ I CAN SEE THE LIGHT!!!!!!!!!!!!!!!!

sorry, thanks that makes a lot of sense. No i dont, my lovely fitness center i work out at does not have bumper plates. so i do them in a squat rack, not a powerack. On last saturday i steped out of the rack to do them and lost the 135lbs on my last set. So i just power snatched it back up and knocked out the last three.

X

 

[Zander1983]

Re: Re: DE - Lowerbodyday 6-04

how are those overhead squats? do they help alot? thinkin of trying them, just dont know i got all that cordination

They are awesome for shoulder girdle and hip flexibility, as well as coordination.

 

[Exodus]

Re: Re: Re: DE - Lowerbodyday 6-04

They are awesome for shoulder girdle and hip flexibility, as well as coordination.

you got that right. add in amazing quad work and you nailed it on the head. it is making it so much easier to recruit my hips when i squat, plus it is all but curing any back weakness. you will notice an amazing differnece on squats and deads with these. as well as ohp.

i love them, they are my new favorite exercise. But let me warn you. balls to the wall with these is very comparable to the tire flip. it works so many muscles you will be fighting for air.

X