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Old 11-20-2011, 04:59 PM   #601
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Default Sun Nov 20th 2011

DE squat. This is the 2nd week of a 3 week wave with ultra low box squats. This week I am overloading with heavy bands and medium bands, and pulling some doubles. I finished off with some explosive singles. Everything fell right into place. Here it is:

Ultra low box squat (13''): (in briefs)
135 x 5
225 x 3
225 + heavy bands x 2
225 + heavy bands + medium bands x 2
225 + heavy bands + medium bands x 2
225 + heavy bands + medium bands x 2
235 + heavy bands + medium bands x 2
235 + heavy bands + medium bands x 2
235 + heavy bands + medium bands x 2
245 + heavy bands + medium bands x 1
265 + heavy bands + medium bands x 1

Reverse hypers:
Heavy bands + light weight x 15 x 3 sets

Hip abductors:
medium band x 15 x 3 sets

Seated calf raises:
20 x 3 sets
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Old 11-20-2011, 06:53 PM   #602
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Nice speed session.
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Old 11-21-2011, 07:18 AM   #603
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Originally Posted by BendtheBar View Post
Nice speed session.
Thanks bud. For those that are curious, our gym doesn't have a 13'' box so I use a milk crate with two 45 pds plates on it. Works great.
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Old 11-21-2011, 03:37 PM   #604
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Thanks bud. For those that are curious, our gym doesn't have a 13'' box so I use a milk crate with two 45 pds plates on it. Works great.
They hold in place pretty well I assume?
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Old 11-21-2011, 07:15 PM   #605
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Originally Posted by BendtheBar View Post
They hold in place pretty well I assume?
The crate tends to move backwards, so I stick a plate behind it. It's pretty secure. Last thing you want is for the box to move in the middle of a lift...Eventually I'll splurge and buy a good squat box.
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Old 11-22-2011, 03:39 PM   #606
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Default Tues Nov 22nd 2011

ME bench. Today was a max effort bench day. I had on my rageX shirt and worked up to a heavy single. I hadn't done any shirted presses down to my chest since August. There's just no need! It turned out to be a good session. I hit a 35 pds PR with a 360 pds press.

For those interested, I learned from the Westside barbell seminar how to work up to a single in a bench shirt. Say your goal is 500. Work up to 315 to your chest, no shirt. Next, with a 3-board press, go to 365x1 and 405x1. Then, hit a 2-board press with 455x1, and finally go to 500 off your chest. The progression of singles is important here, as well as the progression of boards.

Bench press:
135 x 5
185 x 2
225 x 2
275 x 1 (3 boards)
shirt on:
315 x 1 (3 boards)
335 x 1 (2 boards)
335 x 1
360 x 1 (PR by 35 pds)

Floor rolling DB extensions:
32.5 x 10
37.5 x 10
37.5 x 10

DB pullovers:
60 x 12 x 2 sets

Incline crunches:
body weight x 15
25 x 15
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Old 11-22-2011, 06:02 PM   #607
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Great PR man, congrats!
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Old 11-22-2011, 06:04 PM   #608
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Awesome PB buddy. Do you do more board work in your shirt then?

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Old 11-22-2011, 06:45 PM   #609
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Originally Posted by big_swede View Post
Great PR man, congrats!
Quote:
Originally Posted by LtL View Post
Awesome PB buddy. Do you do more board work in your shirt then?

LtL
Thanks guys. Most of my shirt work is with boards. The shirt has a strong drive off the chest, so the lockout is where things are likely to fall apart.
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Old 11-22-2011, 07:10 PM   #610
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360 x 1 (PR by 35 pds)
Great job. Huge jump.

Quote:
Say your goal is 500. Work up to 315 to your chest, no shirt. Next, with a 3-board press, go to 365x1 and 405x1. Then, hit a 2-board press with 455x1, and finally go to 500 off your chest. The progression of singles is important here, as well as the progression of boards.
Never heard that before. Good stuff. Was that from a DVD or live seminar?
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