10/08 - DE Lower

[Exodus]

i was solo tonight, trinity wasnt feeling too good, but i had a good workout, im just very sore now. now i should be able to post up videos from now on.......



PLEASE RIGHT CLICK AND SAVE TARGET AS
PLEASE RIGHT CLICK AND SAVE TARGET AS

Box Squat - 225 x 10 x 2. (vids are from set 1/4/7/10)
http://www.adcockdynasty.com/videos/vance Box squat.mpg

Static Squat Hold - 1 set of 635 for 10 seconds
http://www.adcockdynasty.com/videos/1008VanceStaticSquats.wmv

Speed Deadlift - 6 x 1 x 275. 1st 3 sumo, 2nd 3 conv.
http://www.adcockdynasty.com/videos/1008VSpeedDeads.mpg

Leg raises - 3 x15

Ab wheel - 3 x 15.

Pull thru's - 120 x 4 x 8.

Seated gm's(these were supposed to be before abs, but i forgot)
155 x 6 x 8.

Front Squats - 135 x 1 x 12
http://www.adcockdynasty.com/videos/front squat.mpg

feel free to critique me on form or anything you see, if i can remember the camera, i should be getting you vid's every week now.

X

 

[cheesecake]

We really have to figure out how to compress those videos. They are HUGE.

You looked good though. Nice form on the squats.
...chad...

 

[Mike_Rojas]

We really have to figure out how to compress those videos. They are HUGE.

You looked good though. Nice form on the squats.
...chad...

Use windows movie maker to shrink those files.

Nice box squats, X

 

[Exodus]

bump for more critique....

X

 

[revexrevex]

the files are 25 megs

 

[Exodus]

the files are 25 megs

yeah i know, were working on them........ not all of them though, just the box squat...... the rest are smaller.

X

 

[Cuthbert]

Workout structure looks good.

Your deadlift video was unwatchable, but i did get to see that you do the pulls in your cage when the bar is on the ground. Do you find that the height difference affects your setup at all? What I like the most about speed pulls is that when I'm going heavy, I know EXACTLY how to set up. If I don't do my speed pulls... it's like trying to wrie left-handed when I'm going for a heavy dl.

With all that said... are you a better sumo or conventional puller? I only ask because I'm almost exactly the same in both styles, and don't know which to focus on.

Cuthbert

 

[Exodus]

Workout structure looks good.

Your deadlift video was unwatchable, but i did get to see that you do the pulls in your cage when the bar is on the ground. Do you find that the height difference affects your setup at all? What I like the most about speed pulls is that when I'm going heavy, I know EXACTLY how to set up. If I don't do my speed pulls... it's like trying to wrie left-handed when I'm going for a heavy dl.

With all that said... are you a better sumo or conventional puller? I only ask because I'm almost exactly the same in both styles, and don't know which to focus on.

Cuthbert

i dont get it........ you said the deadlift video was unwatchable, then you comment on me doing my deadlilfts in the video???

and what do you mean about height distance affecting my set up...... and i set up the exact same way i max, i just pull off the floor when i max and not off the 3 inch platform.

but im better conv. i have weak hips........ so i can exploed up fast off the ground conve and use my hams to lockout the weight. where as with heavy sumo, i cant even budge 405 off the ground. but i can conv about 50-60 lbs more.

X

 

[ffknight84]

after watching that, i see how much my form sucks =(

 

[ffknight84]

at box squats

 

[Cuthbert]

i dont get it........ you said the deadlift video was unwatchable, then you comment on me doing my deadlilfts in the video???

and what do you mean about height distance affecting my set up...... and i set up the exact same way i max, i just pull off the floor when i max and not off the 3 inch platform.

but im better conv. i have weak hips........ so i can exploed up fast off the ground conve and use my hams to lockout the weight. where as with heavy sumo, i cant even budge 405 off the ground. but i can conv about 50-60 lbs more.

X

The video is unwatchable in that it would jump to random frames, so I could see you pulling but it wasn't smooth.

I don't see how your setup can be EXACTLY the same when the bar is 3 inches lower. Either you need to bend your knees more or use more back, that's all.

I've pulled 480 conv. and 470 sumo, lockout is a LOT stronger sumo but I'm slower off the ground. I'm thinking that if I can develop more speed sumo might be the way to go.. anything I can get to my knees sumo style is locked out.. but not conventional.

 

[Exodus]

The video is unwatchable in that it would jump to random frames, so I could see you pulling but it wasn't smooth.

I don't see how your setup can be EXACTLY the same when the bar is 3 inches lower. Either you need to bend your knees more or use more back, that's all.

I've pulled 480 conv. and 470 sumo, lockout is a LOT stronger sumo but I'm slower off the ground. I'm thinking that if I can develop more speed sumo might be the way to go.. anything I can get to my knees sumo style is locked out.. but not conventional.

well, i dont consider having to dip down lower to get the bar a change in set up, i set up the same way, and just go deeper....... but thats just me....... the bar scrapes my shins on both conventional, and sumo, so i know it pretty much in the same place as off the floor.

well my hips are weak, and i have a hard time breaking sumo off the floor, the main reason for doing them off the platform. my lockout is fairly strong sumo. i did a 365 with minis double choked down for a 3 rep max. but from the same height i pulled 455 for a 3 rep max with no bands conventional style the next week. that was a couple of weeks ago.

X

 

[kingc_79]

nice workout man...i like the squat static holds...good idea...and i think i may start using seated gm's also..i liked those but i dont really do them now. i'm gonna use those and sldl's on de day...which is today.

 

[Lord_Suston]

good form on the squats. speed pulls are nice and fast. I liuke the idea of static squat holds, similar to yoke work

 

[Exodus]

good form on the squats. speed pulls are nice and fast. I liuke the idea of static squat holds, similar to yoke work

yeah it does do that, but holding a bar is a lot harder than holding the yoke.

the statics also help in the fact that if you never actually train 1 rep maxes on the full squat, like wsb does, then i put more weight than i could squat, and when it comes time to squat for a max, i wont freak out due to not ever having that weight on my before.

X

 

[brian747478`]

are u doing walkouts, or just static contraction against a bar??

 

[Exodus]

are u doing walkouts, or just static contraction against a bar??

static.............

after my de days i do the following.

week 1 - after speed squat: static squat for 10 seconds.
after speed bench - static bench for 10 seconds
week 2 - after speed squat : 1 rep with 80% of my max
after speed bench - 1 rep with 80% of my max
week 3 - after speed dead - static barbell hold for 10 sec.
after speed ohp - static hold for 10 sec
week 4 - after speed dead - 80% of 1 rep max
after speed ohp - 80% of 1 rep max.

then repeat 2 times, and this makes up my 12 week cycle.

X

 

[Lord_Suston]

static.............

after my de days i do the following.

week 1 - after speed squat: static squat for 10 seconds.
after speed bench - static bench for 10 seconds
week 2 - after speed squat : 1 rep with 80% of my max
after speed bench - 1 rep with 80% of my max
week 3 - after speed dead - static barbell hold for 10 sec.
after speed ohp - static hold for 10 sec
week 4 - after speed dead - 80% of 1 rep max
after speed ohp - 80% of 1 rep max.

then repeat 2 times, and this makes up my 12 week cycle.

X

solid bro i like that approach

 

[brian747478`]

thanx x, interesting, where did u get the idea for this, yourself or literature?? it makes sense, i have just never read much on static contractions.

 

[Cuthbert]

I think things like walkouts, static holds can be very valuable for powerlifting. If you're walking out your 3rd attempt on the squat and it feels like the heaviest thing you've ever had on your back, then psychologically it's going to negatively affect you. Same with bench.

I used to do a heavy rep or two before bench workouts to make the lighter sets feel like a joke in my hands. Seemed to work well.

 

[brian747478`]

i didnt' ask you cuthbert hahaha

 

[thebrute]

from your numbers..you seem to be doing better. i would have to have more time to view the vids though. but it looks like your gettin off on the right foot brotha. tb

 

[Cuthbert]

i didnt' ask you cuthbert hahaha

we'll see whose opinion you want when i deadlift 700 in january

 

[thebrute]

we'll see whose opinion you want when i deadlift 700 in january

hmmm...that sounds like a challenge to me, brothas. :
tb

 

[Cuthbert]

hmmm...that sounds like a challenge to me, brothas. :
tb

lol... its an inside joke, but the guy knows i'm gonna kick his butt in strongman next year

 

[thebrute]

lol... its an inside joke, but the guy knows i'm gonna kick his butt in strongman next year

oh i hear ya...well keep the pressure on brotha..sounds like he needs it!! tb

 

[brian747478`]

u r the greatest u 700 pound deadlifter you

 

[Exodus]

alright alright children.........lol

shanus...... i got the idea on my own. the 80% of your 1 rep max every other week is from wsb, i just extended it to deadlift and ohp as well. i have used a static program before with good benefits, i just kinda thought this approach on my own though.

X