A great day

[Lord_Suston]

Speed leg day
Got my chains from home depot, they weigh exactly 17lbs each for a total of 34lbs.

Full Squat: 135x10, 185x10, right here I added a 5lbs plate on the bottom of my chain so at full height they were off the ground with the whole chain, 44lbs of extra weight at the top. 225x10,10,10. Man did this fry my erectors, it wasn't hard but walking back to set up the squat made all my stabilizer work real hard, Speed was good about 6"past parallel

Squat Gm's 135x5, 185x5, 235x5; kept my arch throught each rep, sucked right after squats but felt great on my hams and glutes.

GHR's BW 3x6, had a friend hold my legs down and made sure not to use any back, these fucking killed .

Bench Jumps 14"bench 3x8 did these with ease gonna hurt tomorrow though.

Reverse Hypers 3x8 with 35lbs plate behind neck

squat-hops-jump into lunge position-2x5 each leg, good height but was loosing form at the end. I really like these.

This is most likely gonna be my speed day for legs, did some sprints too5x50m. got a lot of funny looks today, but it was a great day, and tomorrow I got delts/tris-heavy work

 

[pwr_machine]

Sounds like you really enjoyed your day. That rocks!

 

[JOKER47]

Looks killer.

One question: Why did you do full squats on speed day as opposed to box squats? (Just curious.)


Joker

 

[PolishHammer1977]

I like it.

I bet you farted in his face didnt ya?

sorry man, couldnt hold that one back.

^ for Jokers ?

 

[bigguns15]

Good job

 

[NWinters]

Nice man....I cant wait till I get better, seeing all you guys get strong makes me want to push harder!!!!

 

[Lord_Suston]

Looks killer.

One question: Why did you do full squats on speed day as opposed to box squats? (Just curious.)


Joker

I like box squat, but I feel it makes you a faster squatter, not a faster athlete. My squats are really fast anyways but my sprinting speed is not as fast as i want it. I pause at the bottom for a solid one count and then explode up to break the eccentri concentric chain, just like a box squat.

No farting until the squat hop jump lunge complex

 

[JOKER47]

I like box squat, but I feel it makes you a faster squatter, not a faster athlete. My squats are really fast anyways but my sprinting speed is not as fast as i want it. I pause at the bottom for a solid one count and then explode up to break the eccentri concentric chain, just like a box squat.

Thanks. Sounds like something I might try one of these days.



JOker

 

[spatts]

LS, do you do fast-feet work? Like agility drills or sprints? Have you ever had any formal sprint technique training? There could be a few simples things that can help your speed.

Some of the things I see at strongman comps are people running to an event rather than through it. They slow down too early and shuffle into the next move. If you see them running, their feet are ahead of their shoulders, and many times their heads are up and back. I know you're not slow, I've seen you run.

 

[Lord_Suston]

LS, do you do fast-feet work? Like agility drills or sprints? Have you ever had any formal sprint technique training? There could be a few simples things that can help your speed.

Some of the things I see at strongman comps are people running to an event rather than through it. They slow down too early and shuffle into the next move. If you see them running, their feet are ahead of their shoulders, and many times their heads are up and back. I know you're not slow, I've seen you run.

I am starting my agility training for AR and speed day; this includes sprinting and agility drills that most college and pro football teams use. I have had formal Sprint training during football and baseball camp and also from a track coach and come sprinters.

In strongman many people do run straight up and down, they should keep low and use their leg to push through and use their arms as lever to pull with to get the feet moving. I tend to be straght up and down after 40yards,due to sport-specific training

 

[ffknight84]

crazy bro, great workout. I really like the choice of lifts, would benefit myself.

 

[from zero]

That's a badass workout man. Nicely done.

 

[Lord_Suston]

FFnight-thanks man, gonna try some of your runs today for AR, Ilke the chains since I don't consciously need to focus on speed but rather make sure I go at an even speed with good explosion off the bottom, the chains will force me to be explosive.

Zero- thanks bro, I'm hurting today, I haven't been this sore in a long time, especially my hams and calves

 

[Becoming]

Nice work bro...

Hey out of curiosity how much did that chain cost you at home depot and what size were you able to get?

Thanks and good work again.... Keep it up...

 

[Lord_Suston]

3/8 chain 12feet for 24$ rope 1.00 and clips for free

 

[ffknight84]

ive been doing Gms right after squats too. Definately kicks my ass.

 

[Becoming]

So you got 2 sets of 12ft 3/8in (17 lbs each)? Total for the chain alone is $48...

Or two 6ft lenghts each weight 17lbs? For a $24 total for the chain....

Thanks for the info bro...