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Old 11-08-2011, 09:59 AM   #201
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Glad they looked that way. Lol. Felt like a ton!
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Old 11-08-2011, 11:03 PM   #202
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11-8-11

Warmup with 5 min treadmill at 3 mph.

SSB Squats
50x10
140x5
230x3
320x1
370x1 PR!
390 FAIL x 3. guess i'll get it next time...

Ghetto glute ham raises x 40 reps

45° back extensions
bw x 10
90x8 + bw x 8

Weighted abs
25lb plate at forehead x 15 reps

Front squat to high box-
185+chains x 5

Low box- close stance
185+chains x 10

Good workout...Little disappointed that i couldnt get 390 but its all good... 370 is still a pr.
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Old 11-08-2011, 11:03 PM   #203
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Old 11-09-2011, 09:06 AM   #204
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Already looking forward to next time we do ssb squats... i want MORE!!!!!!!
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Old 11-09-2011, 06:40 PM   #205
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11-9-11

Squat Technique/ Mobility work

Super wide stance squats- trying to touch very low box- Pausing for a couple seconds in the hole to really get a good stretch.
135x5 x 5 sets

Superset

Calf raises on leg press
4plates x 10
8plates x 10
10plates x 8 + 8 pulses x 2 sets

Front squats to very low box
135x5 x 2 sets

Superset

Magnum rowes
200x10 x 2 sets

Front squats ATG
135x5

Felt good. Need to keep doing this kind of stuff to continue improving my flexibility...
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Old 11-09-2011, 07:15 PM   #206
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Quote:
390 FAIL x 3. guess i'll get it next time...
You get bonus points for trying 3 times.

Quote:
Super wide stance squats- trying to touch very low box- Pausing for a couple seconds in the hole to really get a good stretch.
I assume you were able to hit parallel? I am still struggling with this on wide stance.
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Old 11-09-2011, 09:35 PM   #207
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Yeah... barely with that wide a stance. But thats why i'm working it... the last thing i need stopping me from a big squat is flexibility. I think it cost me 390 yesterday. But i'll smash that another day. Its time will come... on that note, 4 plates on the ssb would be awesome!
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Old 11-10-2011, 10:15 AM   #208
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Headed to the gym shortly to get some more time under the bar. Hitting wide stance squats to work hip flexibility, Front squats for wrist flexibility and core control, and might do some light romanians for hamstring flexibility...

Front squats yesterday seem to have already made my wrists feel better. They've been extreememy tight and painful lately from all the heavy benching and gripping. Opening them up in the clean grip for fs seems to counter this...
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Old 11-10-2011, 03:01 PM   #209
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11-10-11

AM Session

Squats-max width-lowest box
135x5 x 5 sets
135x1 x 3 sets

Front squats- clean grip- ATG
135x5 x 2 sets

Dead hang pullups x 10

Few db stiff legs, few bb stiff legs.

Steam room, stretching, and hot shower... ready for bench tonight!!!
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Old 11-10-2011, 03:06 PM   #210
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Solid work. Tear up the bench.
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