My Training Journal

[ExtraMile]

Today -

Squats (only to parallel) ---> used a box so I could tell when I hit parallel
135 x 8
176 x 5
198 x 4
198 x 4
176 x 5

Olympic Squats ---> pause in the hole
90 + bands x 8
110 + bands x 8
135 + bands x 7,7,8

Romanian Deadlift: ---> hams were still sore from RDL a week ago
110 x 8
176 x 6,6 added chalk to these sets

Leg Extension:
60lbs x 20
70lbs x 15
80lbs x 12
9lbs x 12

Weighted Hypers:
45lbs x 15,15,15

Cable Curl:
1x6
1x10
1x8
2x12

20mins cycling

sick workout!

VIDEOS:
Parallel Squats, 198 x 4 http://www.youtube.com/watch?v=zSqtI6ga-_0&feature=channel
Oly Squats 135 + bands x 7 http://www.youtube.com/watch?v=LQKptRgS15I&feature=channel
RDL 176 x 6 YouTube - Romanian Deadlift 80kg (176lbs) x 6 @ 15 years

 

[SouthernLord]

Nice vids. Good job!

A few things....

Make sure to force your knees out when coming out of the hole.

When squatting on that box, turn it at an angle so a pointed end is between your legs.

 

[ExtraMile]

Nice vids. Good job!

A few things....

Make sure to force your knees out when coming out of the hole.

When squatting on that box, turn it at an angle so a pointed end is between your legs.

yeah thanks, knees are always a problem, they often do that. And ok Ill turn the box next time. I hardly every squat from a box like that though I always go ATG, just wanted to see where I was going to parrallel, and the answer is pretty much the same as ATG lol

 

[SouthernLord]

yeah thanks, knees are always a problem, they often do that. And ok Ill turn the box next time. I hardly every squat from a box like that though I always go ATG, just wanted to see where I was going to parrallel, and the answer is pretty much the same as ATG lol

Knees coming in is a fight for me too. At least on limit sets. Form sometimes goes to shit just to make the lift. You know?

 

[ExtraMile]

Knees coming in is a fight for me too. At least on limit sets. Form sometimes goes to shit just to make the lift. You know?

Yeah for sure, especially on squats, Im trying to remember everything to do ie sit back, stay on heels, look forward, drive hips, go deep, dont GM etc I often forget things lol.

RDL's the thing with my is often my knees bend a little and so it takes the hamstring stretch away from the lift. Im never sore coming off the RDL but the next day my hams are fucked. Today my hams were still sore from RDL's 7 days ago...

 

[SaiBoT]

I think you are too young for using bands, bands are mostly for gaining acceleration and explosiviness which only works well if your form is great and you lift impressive weights. Louie Simmons words are that dynamic effort days are only for those that have a solid base, you gotta have something to work with, please don't hurt yourself.

I did like the box squats and the rdl those were great!

 

[ExtraMile]

I think you are too young for using bands, bands are mostly for gaining acceleration and explosiviness which only works well if your form is great and you lift impressive weights. Louie Simmons words are that dynamic effort days are only for those that have a solid base, you gotta have something to work with, please don't hurt yourself.

I did like the box squats and the rdl those were great!

OK, just wanted to try them out and see how they felt, I was planning on adding in CGBP, RDL and oly squats with bands into whatever program I do next as these 3 would be the main assistance for bench, dead, squat but Ill leave them if you think they would be a bad idea...

Really dont know what I want to do next, on one hand I wana get huge which means mostly 10-15 reps. On the otherhand I want to enter PL competitions and get strong and thick which means mostly 5-8 reps. I wana concentrate on squat dead and bench but Im also enjoying GHR, arm work, leg extensions, chins, dips etc

 

[SaiBoT]

OK, just wanted to try them out and see how they felt, I was planning on adding in CGBP, RDL and oly squats with bands into whatever program I do next as these 3 would be the main assistance for bench, dead, squat but Ill leave them if you think they would be a bad idea...

Really dont know what I want to do next, on one hand I wana get huge which means mostly 10-15 reps. On the otherhand I want to enter PL competitions and get strong and thick which means mostly 5-8 reps. I wana concentrate on squat dead and bench but Im also enjoying GHR, arm work, leg extensions, chins, dips etc

Focus on recovering first, then a perfect form, then big weights, then the bands. I think you should try the PL thing! You have grown with just reps from 5-8 so far.

 

[ExtraMile]

Focus on recovering first, then a perfect form, then big weights, then the bands. I think you should try the PL thing! You have grown with just reps from 5-8 so far.

Yeah, remembering what DaveTSI said to me - there isnt a magic routine which will make you big just get your squats in once or twice a week, heavydeads and heavy presses.

I dont think just upping the reps from 5-8 to 10-15 will make that much of a differance now I think about it. Gotta keep it simple too

 

[SaiBoT]

Yeah, remembering what DaveTSI said to me - there isnt a magic routine which will make you big just get your squats in once or twice a week, heavydeads and heavy presses.

I dont think just upping the reps from 5-8 to 10-15 will make that much of a differance now I think about it. Gotta keep it simple too

That's what I like