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Old 08-19-2012, 01:49 PM   #5451
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This is week three of my front squat speed wave. I will squat against light bands off a 12" box and work up in doubles to 100kgs and then singles thereafter. Should be interesting.

It was great Swedish and my back is still pumped.

Al
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Old 08-19-2012, 01:53 PM   #5452
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Sorry, had a duh moment. For some reason my brain thought this was your first wave of front squats.
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Old 08-19-2012, 03:14 PM   #5453
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No worries. Numbers have been pretty forgettable so far

http://www.youtube.com/watch?v=YmPSnOR2hKw

Al

Last edited by LtL; 08-19-2012 at 03:16 PM.
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Old 08-19-2012, 03:58 PM   #5454
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still going strong Al. Good solid work in here.
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Old 08-20-2012, 07:32 AM   #5455
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Thanks buddy. Looking forward to some good squatting tonight.

Al
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Old 08-20-2012, 07:55 AM   #5456
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nice bench work LtL ... strong session ...
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Old 08-20-2012, 04:22 PM   #5457
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DYNAMIC EFFORT SQUAT/DL

Foam roll to try to remove the two tennis balls which appeared to have lodged themselves one into each bum cheek after benching

Front squats off 12"box against light bands
Bar for 2 sets
Add bands
Bar for 2 sets of 2
60kgs for 2 sets of 2
70kgs for 2 sets of 2
80kgs for 2 sets of 2
90kgs for 2 sets of 2
100kgs x 2
110kgs x 2
120kgs x 1
125kgs x 1
130kgs x 1

Speed sumo pulls against looped light band
60kgs x 3
100kgs x 3
130kgs for 2 singles
150kgs for 6 singles

GHR on new "homemade" bench
Pushing up off floor and catching in push up position
15
13
15

Spread eagle sit-ups
20kgs behind head for 2 sets of 25

Great session tonight. Could have pushed the weight on the front squats a bit higher but knees came forward on the 130 so I knew my quads were taking over my weak ass posterior chain and it was time to stop. Speed pulls felt strong tonight. Worked on locking in the arms, pulling the slack out and pulling back. Seemed to work quite nicely but video will follow for review. The new GHR bench is very hard. I'll get some footage next time. Finished with abs and was done in 90minutes.

Feeling good about training at the moment. Getting in better shape and closing in on my next meet has focused my mind. I have three more raw weeks, then holiday, then it's back into the gear and smashing heavier loads across the board. I can't wait!

Video to follow.

Al
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Old 08-20-2012, 04:29 PM   #5458
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Good stuff, be great to see you getting back into a regular squat cycle after this and see how you fare.

Quote:
Originally Posted by LtL View Post
Feeling good about training at the moment. Getting in better shape and closing in on my next meet has focused my mind. I have three more raw weeks, then holiday, then it's back into the gear and smashing heavier loads across the board. I can't wait!
That's typically what I find as well, the 'eat everything' approach has it's certain niche uses but getting sloppy has a lead into training as well. Cleaning that up has bigger psychological benefits relating to diet into training and training into diet.
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Old 08-20-2012, 04:57 PM   #5459
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Yeah I'm gonna do another quick raw cycle before holiday and then back to the gear. Stricter eating has made me stricter on my form, training and all-round approach. Good times.


Al

Last edited by BendtheBar; 08-20-2012 at 07:11 PM.
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Old 08-20-2012, 07:21 PM   #5460
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Strong follow through on the fronts. Total respect. I suck at those buggers.
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