10/01 - DE Lower body

[Exodus]

didnt eat a lot today due to the stomach still feeling a little upset. i just only almost passed out on the drive home from the gym, thats all..........

Box Sqauts - 185 w/light band for 10 x 2.

tested squat at 365 with no box or boards.(this was really really hard)

Speed Dead - 275 x 6 x 1.

Seated GM's - 135 x 6 x 8.

Leg raises - 3 x 12.

ab wheel 2 x 12.

bent leg pull thru's - 100 for 4 x 8.

front squat - 95 lb x 1 x 12 reps.

good workout, im just a little pooped now......lol

X

 

[NWinters]

i love the old fashioned ab wheels!!!!! They still work believe it or not!!!!

Nice man!!!

Nick

 

[PolishHammer1977]

nice job X

feel better monster!!!!

come back even stronger!!!

 

[Exodus]

thanks, im feeling good today to flip the tire for G.P.P. work. then i should be feeling right as rain for tomorrow's DE Upper day.

X

 

[cheesecake]

tested squat at 365 with no box or boards.(this was really really hard)

What does that mean?
...chad...

 

[Exodus]

Re: Re: 10/01 - DE Lower body

What does that mean?
...chad...

i told you about it....... on the weeks when we do bands on speed days... after your speed bench or box squats....... take off the bands, and put on 75-85% of your 1 rep max, and do 1 full range rep on squat, 1 pause rep on bench, to teach your body to push heavy weights when your muscles are already exahusted.

80% of 455(my 1rp squt max) is 365. so when i bench on friday i will use 255 for 1 pause rep.

make sense.

so this is how it will work for us.
week 1 - 10 x 2 box squats w/bands - then 80% for 1.
week 2 - 10 x 2 box squats - no bands or 80%
week 3 - 8 x 2 box squats w/bands - (same weight from week 1) 80% for 1
week 4 - 8 x 2 box squats - no bands no 80%
week 5 - 6 x 2 box squats w/bands and same 80% weight x 1
week 6 - 6 x 2 box squats no bands or 80%
week 7-12: repeat

now the 365 was really really heavy, but i did it, and in 2 weeks it wont be so heavy becuase i will have done it before, and i will only have done 8 sets of box squats. then in 2 more weeks, i will test again after only 6 sets.

got it??

X