09/23 ME Lower + videos

[cheesecake]

09/23 Week 5 Day 2 ME Lower

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Box Squat (the same sized box I use for DE day): 1RMx255
225x1, 245x1, 255x1 (form broke on the last one)

Conventional Rack Pulls (from below the knee): 3RMx365
365x3 (no lockout on last rep)

Pull Thrus (squat stance): 170x5x5 + Hypers: BWx5x8 Superset
No rest between sets. We did a set of pull thrus, then immediately a set of hypers, and then immediately back to pull thrus, etc.

Dumbbell Rows: 50's (each side)x4x8
One arm farmers walks: 70'sx ~200 feet (each hand)

Another good night. I was upset about not locking out that third rep with 365. That's my first time to ever lockout that much weight with anything though.

I am determined to pull AT LEAST 405 the next time I max.
...chad....

 

[Exodus]

I am determined to pull AT LEAST 405 the next time I max.
...chad....

dont worry you will, i could actually seeing you pulling a lot more than that. i bet when you max again you could pull405 sumo style, if you switch to conventional, you will pull even more i believe.

and dont worry about not locking out the last rep, you not using chalk or straps, or even having good knurling on the bar.

X

 

[Cuthbert]

How long until you max again?

 

[cheesecake]

Re: Re: 09/23 ME Lower + videos

and dont worry about not locking out the last rep, you not using chalk or straps, or even having good knurling on the bar.

Thanks bro. No excuses, I just didn't do it.
...chad...

 

[cheesecake]

How long until you max again?

About 13 more weeks.
...chad...

 

[Exodus]

About 13 more weeks.
...chad...

yeah he's going to bench 250
squat - 365
deadlift - 405+
and strict ohp - 185

a powerlifting total of 1020 after 6 months of training.

he's a beast, look out for him.

X

 

[Liftbig]

hey man, good work on the box squats, they dont look all that bad. sometimes you tend to GM the weight up, but so do i, i think thats something all taller lifters deal with. you could sit back a little more though. but over all it looks pretty good.

the rack pulls arent that bad either...but there are a few things you can work on.
1. sit your hips back a little more before you pull, it looks like your shoulders are still in front of the bar before you start the pull. sitting your hips back and getting your shoulders behind the bar will put you in a much better position to pull

2. you can probably take your feet in a little bit closer, and point your toes slightly out more. imo, when you point your toes, its easier to bring your hips through at the top of the lift.

i think you could pull more than 405 next time. i think you could have done 405 for a double.

 

[bigguns15]

One think I noticed on your squats, your elbows are way back. Something I learned in Naz was to keep those elbows tucked really tight and as far under the bar as you can get them. It helped me to think about getting my arch really tight, squeezing my upper back hard and squeezing the bar tight. It really made a difference on my forward lean and helped keep my torso more upright.

 

[ffknight84]

I could see the pain and effort in your face on that last deadlift, working hard. You should have no trouble getting those weights you want.

 

[cheesecake]

Thanks for the tips Liftbig and bigguns. Every little tidbit of help I get here on the boards really helps me.

I try to remember everything and improve on my form every week.

Being too far forward on the deadlift has caused me to miss weights that I should have gotten otherwise twice now. That will not happen again.
...chad...

 

[cheesecake]

yeah he's going to bench 250
squat - 365
deadlift - 405+
and strict ohp - 185

That's what I'm shooting for.
...chad...

 

[cheesecake]

I could see the pain and effort in your face on that last deadlift, working hard.

My eyes were totally bloodshot after both squatting and deadlifting.

I could barely see.
...chad...

 

[Exodus]

My eyes were totally bloodshot after both squatting and deadlifting.

I could barely see.
...chad...

now that just fire's me up for this weekend of having bigguns and pwr_mach here, i will get to do this same workout for them and have someone to help improve my form.

im shooting for around 405-455ish of the box squat. and the same off the rack pulls.......

this even fires me up for de squats tonight.

X

 

[PolishHammer1977]

excellent tips guys.

muhahahahahahahahahahahahahahahahahaha

I am laughing right now bc the world doesn't even know what's coming. I do though

 

[cheesecake]

muhahahahahahahahahahahahahahahahahaha

I am laughing right now bc the world doesn't even know what's coming. I do though

Thanks bro. Means a lot coming from you.

I just hope that I can live up to that level of expectation.
...chad...

 

[PolishHammer1977]

You will bc I will not tell you

 

[cheesecake]

You will bc I will not tell you

Ah. I see.

Well, your expectations and encouragement are a definite help.
...chad...

 

[t3c]

JESUS

you are getting SO strong. Me and hammer talk all the time about how well you are progressing

have you decided what path you maybe want to take in the near future? powerlifting? maybe try some strongman?

 

[cheesecake]

have you decided what path you maybe want to take in the near future? powerlifting? maybe try some strongman?

Both.

I want to compete in a powerlifting meet before long. I will probably compete in strongman next summer.
...chad...

 

[RAGINGHULK]

Exodus is right! Wow , look at me, no arguing with him :lol
Your legs look very strong and I think you'd nail 405 EASILY (prolly from the floor too) if you pulled sumo style.
The question is do you have anyone at your gym that can physically show you how to do the technique properly?

RAGINGHULK

 

[cheesecake]

The question is do you have anyone at your gym that can physically show you how to do the technique properly?

Nope. That's why I come here.
...chad...