09/16 ME Lower + videos

[cheesecake]

09/16 Week 4 Day 2 ME Lower

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Please right click and save target as on all videos!!!

Low Box Squats (~4-5" below parallel): 1RMx275 + reverse light bands
245, 275, 285 (miss)

Low Rack Pulls (below the knee): 3RMx315 + mini bands double choked
315, 365 (no lockout)
I probably should have tried 345 after 315, but I've never gotten anything with 365 before and I wanted to try it.

Pull Thrus/Hypers Superset
170x5x5 on the pull thrus, and BWx5x8 on the hypers. We did these with absolutely no rest period. In other words, we did pull thrus and immediately did hypers. Then pull thrus and hypers, etc. Afterwards, I could hardly walk.

Chest supported rows: 70+whatever machine weighsx4x8

The gym was closing, plus we were spent, so no ab or grip work.

I felt good about tonight. Of course, I'm never satisfied with the weights that I get though. It makes me work harder so that I can get more the next time though.

As always, all help is appreciated.
...chad...

 

[cheesecake]

Oh I forgot to mention that our gym owner was picking on me tonight about slamming the weights around, especially on the rack pulls.

He also referred to me as 'Sir Squats-a-lot'. I like that title.

I guess he's not used to anyone else actually using the powerrack for squats, much less twice a week, huh?
...chad...

 

[Zander1983]

Very nice work. Constant progress is great, hey?

Just a suggestion... Maybe you could try doing your ab work first? I know CCJ posted an article about it and I've seen some of the training logs by the guys at elitefts.com doing exactly that. I say so since I've seen you miss it a few times? I'm guilty of it too

 

[WalkingBeast]

Nice lifts! 405 is very close! I cant view the videos and am not one to advise on form anyway haha Keep up the good work!

 

[cheesecake]

Just a suggestion... Maybe you could try doing your ab work first?

This is a great idea. I may start doing this.

It really is easy to skip when your tired.
...chad...

 

[cheesecake]

Nice lifts! 405 is very close!

Thanks bro.

I plan on deadlifting AT LEAST 405 when I max again in about 14 weeks.
...chad...

 

[thebrute]

great workout, brotha. tb

 

[Exodus]

good job bud. i cant see vids yet either. but doing ab work is good to warm up the back before me or de days. but your ab work, if you hit hard, could possible take away from your me days if you do them first. i need my abs when i lift, if they are too tired and weak, then im probably going to miss the lift, and i just defeated the whole purpose of max effort. just my opinion, but i would do ab work after your me exercises. if you want to do abs before your speed day, now that sounds like a good core workout.

X

 

[cheesecake]

Good idea.

I'll do them first on DE days. Then, I'll just have to force myself to do them on ME days.
...chad...

 

[IronLion]

Cheesecake: you need to drop the bar down about 2 inches on your back. I see you start to come out of the hole and then you lean forward b/c the weight is too high up and you end up gm'ing it up. You are making it harder than it has to be.

If dropping it is too hard on your shoulders try pulling your arms back like a bench press and holding the bar that way instead of having your arms right under the bar....any of that make sense??

 

[Exodus]

Good idea.

I'll do them first on DE days. Then, I'll just have to force myself to do them on ME days.
...chad...

I have been finding ways to include both my grip and abs in one exercise...... it makes it easier....... thinking........ oh, kill 2 birds with 1 stone.

X

 

[pwr_machine]

It does appear that the bar could ride a bit lower on your back as IronLion suggested. You've learned alot in a short amount of time and if you think back to one of the first things that you learned...the set up. It doesn't look like you spent much time setting up (getting tight under the bar, squeezing your upper back, arching your back, etc.). With experience, you won't forget those things. Also, I often thought about jamming my elbows forward out of the bottom. Keep up the good work!

 

[Exodus]

both pwr machince and il post are very fimiliar.

when i started powerlifting......... i would pull back like il said as in a bench press. then as i learned where the bar went, i moved my grip out, and bring my elbows foward, this may be a shoulder flexibility issue.

i still cant see vids yet though..........stupid computer.

X

 

[cheesecake]

Cheesecake: you need to drop the bar down about 2 inches on your back. I see you start to come out of the hole and then you lean forward b/c the weight is too high up and you end up gm'ing it up. You are making it harder than it has to be.

If dropping it is too hard on your shoulders try pulling your arms back like a bench press and holding the bar that way instead of having your arms right under the bar....any of that make sense??

Makes a lot of sense. Thanks for the tip.

This was my first time that I ever squatted while wearing a tank top before. I noticed as I got underneath the bar that it seemed to be a little high up on my shoulders.

I'll work on this next time.
...chad...

 

[cheesecake]

It does appear that the bar could ride a bit lower on your back as IronLion suggested. You've learned alot in a short amount of time and if you think back to one of the first things that you learned...the set up. It doesn't look like you spent much time setting up (getting tight under the bar, squeezing your upper back, arching your back, etc.). With experience, you won't forget those things. Also, I often thought about jamming my elbows forward out of the bottom. Keep up the good work!

Ah! How can I forget the basics?!!?

Staying tight is something that I struggle with. I'll have to force myself to remember this from now on.

Thanks for the help...again.
...chad...

 

[IronLion]

Right before I start my descent I take a huge breath and flex my abs and obliques hard....it makes me tight

 

[t3c]

chad you look awesome man

what I can see on that 365 is you moved it EFFORTLESSLY off the pins to lockout a bunch of times and couldnt lock it out. your hips need work...and once you bring them up i bet your squat and deadlift skyrocket

 

[Exodus]

if im not holding my breath on the way down, im not tight....

X

 

[cheesecake]

Right before I start my descent I take a huge breath and flex my abs and obliques hard....it makes me tight

This is what I need to be doing.

One day, all of this stuff will just click.
...chad...

 

[cheesecake]

what I can see on that 365 is you moved it EFFORTLESSLY off the pins to lockout a bunch of times and couldnt lock it out. your hips need work...and once you bring them up i bet your squat and deadlift skyrocket

My hips are indeed one of my weak points. Good eye.

However, I think another reason that I wasn't able to lockout those reps was that my grip was giving way. When I maxed out a few weeks ago, I was wearing a belt and chalk on the deadlift and I almost locked out 365 then. Last night's lifts were all raw and for some reason my hands were really sweatty. That's no excuse though. I'm just not strong enough.
...chad...

 

[thebrute]

pullthroughs and romanian deadlifts i think will help out, brotha. tb

 

[Exodus]

I already do a lot of pull throughs. I may incorporate some Romanian deads soon.
...chad...

you can do romanian's, but im thinking of taking the 3 sets of 20 pin presses out, and replacing those with 3 x 20 dimel deads sumo 1 week, conv 2nd. and off rack 3rd week.

X

 

[cheesecake]

pullthroughs and romanian deadlifts i think will help out

I already do a lot of pull throughs. I may incorporate some Romanian deads soon.
...chad...

 

[cheesecake]

you can do romanian's, but im thinking of taking the 3 sets of 20 pin presses out, and replacing those with 3 x 20 dimel deads sumo 1 week, conv 2nd. and off rack 3rd week.

X

Actually, I think I would prefer the Dimels over the Romanians.
...chad...

 

[Exodus]

Actually, I think I would prefer the Dimels over the Romanians.
...chad...

i like dimels becuase they have more of a speed aspect to them as well, compared to the romainians

X

 

[cheesecake]

Are you going to do them B-fold and Cheese style?
...chad...

 

[Exodus]

Are you going to do them B-fold and Cheese style?
...chad...

well i will do them this way.

week 1 cheese deads (sumo dimel deads invented by the m-wave master)
week 2 dimel deads
week 3 rack pulls sumo style.

X

 

[Exodus]

your legs are getting so thick!!!!

i dont have anything to add exepts your back should be more upright when doing sumo pulls, and your knees should be pointing further away.

good job bud, im proud of you.

X

 

[cheesecake]

your legs are getting so thick!!!!

Just call me 'Sir Squats-a-lot'. LOL.

Thanks for the tips bro. I'm coming for you.
...chad...

 

[t3c]

I'm coming for you.

damn...if my brother ever said that to me i would be training alot harder...if thats even possible right now

you must really be lighting a fire under your brothers ass for sure

 

[cheesecake]

damn...if my brother ever said that to me i would be training alot harder...if thats even possible right now

you must really be lighting a fire under your brothers ass for sure

He knows that my goals are to outlift him. He swears that I won't catch him though.

We'll see.
...chad...

 

[Exodus]

damn...if my brother ever said that to me i would be training alot harder...if thats even possible right now

you must really be lighting a fire under your brothers ass for sure

oh yeah he is.......... but just to make sure he stays in his place, im shooting to get a 405 box rev band box squat off of the milk crate................. so you still got a ways to come......... and when you get here, i'll be in a new place that you'll have to come to, then when we are at the top, we will have no where else to go, but well still be trying to ascend, always....

X

 

[cheesecake]

and when you get here, i'll be in a new place that you'll have to come to

I'll remind you that you said this when I'm outlifting you.
...chad...