ME Lower + PRs + videos

[cheesecake]

I just have to keep reminding myself that I've only been doing this for 6 weeks.

I have also started running through my head the different things that I am supposed to do before doing each lift (head up, back arched, sit back, spread knees, tear apart the floor, flex abs, etc).
...chad...

 

[Exodus]

thats good........... the better you work you form and get it now the stronger you will be. i wish i had done that when i first started wsb.

X

 

[b fold the truth]

cheesecake: Are you doing speed pulls after box squats in your routine? I'd suggest taking some sets on speed pulls with 185-250 or so...so that you can get an idea what it will be like to pull 300+. I think that many people with unconditioned muscles often hurt themselves when going for a 1RM that they are not used to doing. What was your 1RM on them the last time that you tried? See what I mean...a large part of your body might be able to handle the stress of the heavy(er) pull but there might be a part that is not ready just yet. Start taking heavier pulls/speed pulls NOW!!!!

puttinbuttin: I think that a lot of it has to do with not having a strong enough back arch. On the way up the chest is not going straight up but it is going fwd. That should not be. Remember that a lot of the upwards motion on the squat is hips going fwd and the chest sticking out and head up/back. Don't think about racking the weight as you stand up...think about going straight up. Heck...if it helps think about going BACKWARDS when you are going up with the squat...maybe you will go straight up then.

Make sure to try and bend the bar over your back, chest up, elbows DOWN (not out) and push those hips through.

You might also think about doing 5 sets of 10-15 reps on box squats 3-4x per week...with just the bar. This may help you to feel better about your squat technique. Learning technique takes TIME!!!! If you only squat once a week then you only get 52 times a year to work on it... If you did SOMETHING for your squat 3x per week then you would have 156 times a year to work on it...see what I mean? Weight isn't the all important factor in getting better at the squat...especially when technique is the issue.

B True

 

[cheesecake]

cheesecake: Are you doing speed pulls after box squats in your routine? I'd suggest taking some sets on speed pulls with 185-250 or so...

I am doing Speed Deads on DE Lower days after my box squats. I'm using 135x4x1, 2 sets conventional, 2 sets sumo. Maybe I'll up the weight to 185 this week.
...chad...

 

[b fold the truth]

I am doing Speed Deads on DE Lower days after my box squats. I'm using 135x4x1, 2 sets conventional, 2 sets sumo. Maybe I'll up the weight to 185 this week.
...chad...

Not sure what the rest of your routine looks like...but if it were me...

ME days I'd do 155-200 for 4-6 sets of 1

DE days I'd do 200-225 for 4-6 sets of 1

B True

 

[cheesecake]

ME days I'd do 155-200 for 4-6 sets of 1

DE days I'd do 200-225 for 4-6 sets of 1

So, I should be doing more weight on DE days than on ME days?
...chad...

 

[b fold the truth]

So, I should be doing more weight on DE days than on ME days?
...chad...

Well...

On your main move on ME day you are probably going heavy...right?

On your main move on DE day...you are probably going light...right?

It would make sense to me to go heavier on the 2ndary move on DE day rather than ME day when your erectors and hams should be fried anyway...

You need to pull in order to be able to pull heavy.

B True

 

[cheesecake]

It would make sense to me to go heavier on the 2ndary move on DE day rather than ME day when your erectors and hams should be fried anyway...

Oh, okay.

Makes much more sense now.
...chad...