Trying to compose a list of ME Squat exercises..1 dawg, especially you

[natural-mike]

Trying to compose a list of all the ME exercises the Westsiders do for ME Squat days.

Also looking for assistance exercises as well.

BAsically if your a true Westsider, just take a moment and jot down your ME Squat day routine.

Thanks,
MIke

 

[GRIMMER]

Basically 7 out of ten of your max effort movements are going to be some type of Goodmorning. Close , medium ,and wide stance variations.
Arch back gm's -where the movement is very short when compared to reg. gm's go only until you feel like your going to loose the arch and then return
Good morning squats- you basically lower a heavier weight than you can gm up. at the bottom go into a deep squat position and squat the weight up.
High box manta ray squats- Using the manaray device you squat onto a box 3-4 inches above parallel.
Pin pulls-Pulling deadlifts that are 4-6 inches off the ground and by that i mean the bottom of the plates
Low box squats for max or 3 rm
Hanging gm's-where the weight is suspended by 3/8" chains from the top of a squat rack and the starting position is at or just above your back being parallel to the floor. Takes the stretch reflex out of the movement
Seated gm's
You can always use chains and or bands on most of these movements as a variation.
West side also uses a variety of diffeent bars. Saftey squat bar ,Buffalo bar, cambered squat bar. changing any aspect of this is just like adding a whole new movement.
I have tried most of these. You wil find some you like more than others.Check deepsquatter.com/strenght/archives It has a description in detail of all of these Hope this helps

 

[BigWh1tey]

A pretty comprehensive list courtesy of Dave Tate :



http://www.elitefitnesssystems.com/documents/max_effort_squat.htm

http://www.elitefitnesssystems.com/documents/max_effort_goodmorning.htm

http://www.elitefitnesssystems.com/documents/max_effort_deadlift.htm

http://www.elitefitnesssystems.com/documents/max_effort_bench.htm

 

[endpoint]

damn beat me too it

 

[1-dawg]

I'm afraid I am going to dissapoint you. I do good morning, good mornings and more good mornings. The last 16 weeksI did good am's for 14 of those. The other 2 weeks I did a rev band dl and manta ray squats. I don't have a lot of equipment but this is what I do

wk 1 -- close stance good am's
wk 2 -- med stanc egood am's
wk 3 -- wide stance good ams
wk 4 -- good am's off pins
wk 5 -- good am/squat combo.

It's very basic btu it works well for me. Stick with godo am's and you will fine.