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Old 05-25-2011, 03:24 PM   #831
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DYNAMIC EFFORT SQUAT/DL

Leg swings
Bar x lots
Add blue bands (approx' 90kg's @top)
Bar x a few
60kg's x 2
100kg's for 10 sets of 2 between 30 and 45seconds rest between sets

GHR's
3 sets of 10
Form was better this week. Getting lower before falling onto the bench and not pushing as hard for assistance. I'm getting closer to doing a full one without having to push myself back up. That'll be a big milestone.

Reverse Hyper's superset with decline crunches
3 supersets of BW+5kg's hat x 10 and BW+15kg's x 10 (PB)

Good session. Legs are pumped and posterior chain feels destroyed. Seeing some real improvements on GHR's and ab' work as well which should help to push my squat up. On that note I felt VERY stable during squats tonight. Knees stayed out and chest stayed up. With the short rest periods, I could even count tonight as cardio

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Old 05-25-2011, 03:48 PM   #832
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Yeah buddy!
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Old 05-25-2011, 04:39 PM   #833
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Quote:
Originally Posted by LtL View Post
DYNAMIC EFFORT SQUAT/DL
With the short rest periods, I could even count tonight as cardio

LtL
Yeah, around here we call that "fat man aerobics". lol. Some great dynamic work, looking forward to see that squat go up, up, up.
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Old 05-25-2011, 04:58 PM   #834
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Glad to see everything is still flowing nicely with WSB!
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Old 05-25-2011, 08:11 PM   #835
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I remember when you first did GHR's last year. It was quite the big deal as no one ever heard of them before. Real nice to see you back at them and progressing right along. GHR's are one of those lifts that everyone should be doing. The GHR bench was no.1 on my Xmas list last year

Solid intensity on the squats as well Big Al Your owning this routine
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Old 05-25-2011, 09:34 PM   #836
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Woot!! Squat smashing & cardio all in one. Rock on, my friend!
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Old 05-26-2011, 03:04 AM   #837
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Quote:
Originally Posted by jp_ottawa View Post
Yeah, around here we call that "fat man aerobics". lol. Some great dynamic work, looking forward to see that squat go up, up, up.
Hey! Who you calling fat?



Quote:
Originally Posted by ILoveLifting View Post
Glad to see everything is still flowing nicely with WSB!
Now that I've dropped the weight and volume a little on dynamic days, I seem to be dealing with it a lot better.

Quote:
Originally Posted by Squatter View Post
I remember when you first did GHR's last year. It was quite the big deal as no one ever heard of them before. Real nice to see you back at them and progressing right along. GHR's are one of those lifts that everyone should be doing. The GHR bench was no.1 on my Xmas list last year

Solid intensity on the squats as well Big Al Your owning this routine
Yeah when I started last year I was doing half GHR's without realising. I'm now doing full ROM and it hurts even more. Love them!

Quote:
Originally Posted by Aurik View Post
Woot!! Squat smashing & cardio all in one. Rock on, my friend!
Thanks Ken.

Shoulder feels a bit stiff this morning but I've brought my hockey ball to work so will be rolling it out during the day.

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Old 05-26-2011, 07:28 AM   #838
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What is this cardio stuff you speak of???

All jokes aside, seemed like a good session. I do some tire flips from time to time, and that really keeps up my heart rate.

I have never really done any dynamic effort squats/deads, but something I prob need to be doing.
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Old 05-26-2011, 07:57 AM   #839
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Dynamic stuff has helped my technique I think. Plus it's fun

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Old 05-26-2011, 09:01 AM   #840
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What? What's going on in here? Fat man aerobics?
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