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Old 11-12-2010, 02:44 PM   #21
bamazav
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I like BB Hack Squats for many of the same reasons as the Jeffersons. Both of them allow me to keep my back straight with no weight on the shoulders, so little to no spinal compression. When my back was acting up this summer, these were the only way I was able to squat. You can't go as heavy, but they can still work you. Here is another idea, I am going to work on. Homemade Quad Blaster/Sissy Squat Machine. I am thinking of some chain to the back posts of my rack, with a piece of pipe or pvc covered with some padding for the back of the legs. Not sure how to anchor the feet yet.
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Old 11-15-2010, 11:14 AM   #22
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Default 11/15/2010 The Slab Protocol

In: 8:19
Out 9:19
Warmup: - 2. 5 minutes steady bike, static stretches, plate rotations, warm up lifts

Power Density Focus Day

Back Squats
10 x 205
8 x 225
6 x 230
15 x 100
15 x 100


Chinups
7
6
5
Lat Pulldowns
15 x 50
15 x 50


Seated shoulder Press
10 x 95
8 x 115
6 x 120
15 x 65
12 x 65


Incline Bench Press
10 x 95
8 x 115
6 x 120
15 x 65
15 x 65


Observations
Mondays are my tightest day time wise. If I do not get a session in during the small window in the morning, it usually won't happen. I decided that I will focus on the Power Density exercises on Mondays and add the supplementary exercises on Wednesday and Fridays, when I am not as pressed for time. To be honest, not that I was lying before, I was running out of steam by the Inclines. No PR's as this was the first day back after a recovery week. I will run this cycle for 4 weeks and then a recovery week.

I have received some pre-workout samples in the mail recently so I am trying them today and Wednesday. Today's was useless. Axis something or other, it was blue rasberry with a strong arginine taste. Taste was tolerable, but I noticed no affect in the gym. On Wednesday I will try out Dymatize's pre-workout.
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Old 11-15-2010, 02:01 PM   #23
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Never tried Axis, and from the sound of it, don't think I will. Squats and presses are looking good.
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Old 11-15-2010, 02:13 PM   #24
bamazav
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Quote:
Originally Posted by BendtheBar View Post
Never tried Axis, and from the sound of it, don't think I will. Squats and presses are looking good.
Axis-Labs Smash Pre-workout. I do not recommend it. I am not a bit fan of the taste of L-arginine powder, that was the overwhelming taste. Felt no boost from the caffeine or taurine. I am glad it was a free sample.
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Old 11-17-2010, 10:01 AM   #25
bamazav
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Default The Slab Protocol Cycle 2 Day 2

Total time: About 1 hour
Warm up - 2.5 min fast recumbant bike, Shoulder work, leg extensions, leg curls

Hack Squats
8 x 135
8 x 155
8 x 165

Deadlifts - From Floor
5 x 165
5 x 255
5 x 275 - PR

Glute Ham Raise
8
8

V-Handle Rows
8 x 100
8 x 100
8 x 100

Front Raise/Side lateral SS
5 x 10
5 x 10
5 x 10

Arnold Presses
8 x 35
8 x 35
8 x 35

Flat Bench Press
8 x 95
8 x 115
8 x 125

Comments
I do not do Deads from the floor often, but since I had so much in the rotation that works from the floor today, I thought... Go For It! New PR, only 5 lbs from my rack pull PR. Last two pulls I thought I was going to pass out.

I was surprised how good the flat bench felt. These usually have my right shoulder screaming.

Tried Dymatize Expand Pre-workout. Taste was okay. Nothing else notable to comment on. Not on my list of future purchases.

Session Pics
Hack Squats


GHR

Last edited by bamazav; 11-17-2010 at 10:13 AM.
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Old 11-17-2010, 01:53 PM   #26
BendtheBar
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Congrats on the deadlift PR. How low do you go on glute ham raises? All the way to the ground, or just low enough to push yourself back up with your arms? (I can do neither, btw).
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Old 11-17-2010, 03:46 PM   #27
bamazav
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Join Date: Nov 2010
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Fav Supp: Deadlifts
Reputation: 222686
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Quote:
Originally Posted by BendtheBar View Post
Congrats on the deadlift PR. How low do you go on glute ham raises? All the way to the ground, or just low enough to push yourself back up with your arms? (I can do neither, btw).
Thanks BTB.

Right now I go until I feel like I am about to break my face, then the hands go out. My goal is to be able to lower myself down and then bring myself back without the use of my hands.

Kind of like this:


Last edited by bamazav; 11-17-2010 at 03:52 PM.
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Old 11-17-2010, 06:57 PM   #28
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Good work!
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Old 11-17-2010, 08:32 PM   #29
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Join Date: Nov 2010
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Quote:
Originally Posted by gaspers04 View Post
Good work!
Thanks my friend.
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Old 11-22-2010, 01:43 PM   #30
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,922
Training Exp: 5
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Fav Supp: Deadlifts
Reputation: 222686
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Default 11/22/2010 The Slab Protocol

Last week was crazy, I was unable to get my Friday session in. Didn't work on Saturday or Sunday, so today I start over. I was very distracted heading into this session. I was looking forward to training, but had a difficult time focusing.

Back Squats
10 x 205
8 x 225
5 x 235
15 x 105
15 x 105


Chins
8
5
4
Lat Pulldown Chasers
15 x 60
12 x 60


Seated Shoulder Press
10 x 95
8 x 115
4 x 125
15 x 65
12 x 65


Incline Press
10 x 95
8 x 115
4 x 125
15 x 75
13 x 75


Comments
Not much to say. Here are a pic or two.

On my way down.


I just like this one
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