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Old 04-07-2012, 09:36 AM   #401
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You'll beat me to 300, that's for sure. That speed and weight will only do good things for your deadlift.
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Old 04-07-2012, 02:24 PM   #402
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Saturday DE Lowers
Took it very easy on the deads today, low back had some tweaks after the heavy cleans

Speed Squats
*all sets plus average bands
145x2x5
235x10 sets x 2 reps
-very minimal rest today, around 45 seconds a set, was done in less than 15 mins

Deficit Sumos
135x5
225x3
315x3 singles, focused on speed
315x2 singles from the floor

Sumo Deads to knees
225x3x5
Forces me to use my legs

Step Ups
holding dumbells
30s x 8 each leg
50s x 3 sets x 6 each leg

Back Extension
doubled mini x 15
doubled mini and doubled micro x 12
bands plus 25 x 8
bands plus 35 x 2 x 8
These worked great, really was able to get some work in the low back and hammies.

Band work for hips

Good workout today. I slept a little later than I would have liked but it worked out fine. Just had to speed up my squats to let the big guys work. We now have 4 geared lifters on saturdays, so I like to get in before they start training. That way they are there to help me out and i can stay out of their way.

Going to try to start taking smaller jumps on my ME lifts. Putting more of a focus on the main lift and not worry about assistance very much. Just do what I can, I need to treat assistance as assistance. The main lift is what makes you grow!
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Old 04-07-2012, 03:01 PM   #403
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Strong work in here J.

Why not just join the Gear Whore masses?

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Old 04-07-2012, 03:36 PM   #404
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Quote:
Originally Posted by LtL View Post
Strong work in here J.

Why not just join the Gear Whore masses?

LtL
Thanks LTL!

I do not think I am ready for gear yet, I have some raw goals I would like to hit first. But who knows, I am sure peer pressure will kick in, haha
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Old 04-07-2012, 06:08 PM   #405
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Quote:
Just do what I can, I need to treat assistance as assistance. The main lift is what makes you grow!
Move it on up.

Phillies are on MLB tonight. Might watch some.
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Old 04-07-2012, 11:06 PM   #406
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Great work J. Awesome 350 board press and one nice PC. 300 will come soon!
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Old 04-08-2012, 10:33 AM   #407
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Quote:
Originally Posted by BendtheBar View Post
Move it on up.

Phillies are on MLB tonight. Might watch some.
Thanks, Phillies game was pretty good. They are just not going to score a lot of runs without their 2 big bats in the lineup. I was at a bar so it was tough for me to see the last play of the game. I am gonna have to watch some replays, very close play.

Quote:
Originally Posted by Pull14 View Post
Great work J. Awesome 350 board press and one nice PC. 300 will come soon!
Thanks pull!! 300 will come soon, heres a crazy idea. We are gonna have to get together for some workouts this summer!!

I will probably be heading to belmar almost every weekend to go to the beach so why not crush some weights on the way! You can teach me how to clean properly.
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Old 04-08-2012, 10:40 AM   #408
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Easter Sunday
Solid workout this morning, I wanted to hit some good partials. However, I ended up setting the bar pretty low. I was only about 1-2 inches above parallel. Still hit solid numbers

Squats out of the bottom
*bar was positioned just below my belly button. Couple inches above parallel.
135x2x3
185x3
225x1
275x1
315x1
365x1
405x1
425x1
455x1 Grind!! PR
405x1 Grind, getting tired
315x6 nice

Did some experimenting with overhead partials, no good. Ceiling is too low to put weights on.

Partial Front squats super setted w/ band resisted Sprints
135x5 / 5 sprints
185x5 / 5 sprints
205x5 / 5 sprints
225 x 2 x 5 / 2x 5 sprints
Wow, this wore me out. Sweating like a pig!

Awesome workout, this was a lot of fun. I would like to do the partial squats more often, but it is tough to fit them in with my strongman work. Might throw them in on a ME day every once in a while too.

I have been thinking about deadlifting, I think every 4th week I will do a ME dead workout instead of ME squats. It will be some sort of variation, either deficits or pulling off mats. I think for a while I might focus on pulling off mats to really hit my weakness. I will still use DE days to work on me deadlift form. See how this works for a while. So this week will be squats, next week deads off mats. Some serious weight.
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Old 04-08-2012, 10:50 AM   #409
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Quote:
Partial Front squats super setted w/ band resisted Sprints
135x5 / 5 sprints
185x5 / 5 sprints
205x5 / 5 sprints
225 x 2 x 5 / 2x 5 sprints
I like this! Good training J!
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Old 04-08-2012, 11:13 AM   #410
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I like this! Good training J!
Thanks swede, I wanted to do some conditioning but I still had more squats in me. So why not combine them!
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