DE Lower - 10/10/03 - PR and vids

[JOKER47]

DE Lower today. Had to get up a couple hours earlier than normal, so it took me a little while before I was totally awake. But, still felt strong the whole day.


Warmup -
DB cleans - 1x20
Windmills - 5lbsx2x10 - Each arm


Box squats -
Warmups - 95x3x5
135x2x3

Work sets - Still need some work. After looking at the videos, it looks like I'm still bringing my knees over my feet at times, and other times, it looks ok. Speed felt good though, and I think my form is improving.

165lbs + Light bands - 10x2 - Up 10lbs from last week. Don't consider this a PR.
Set 3
Set 6
Set 10


Oly lifts - Elbows started acting up, so I had to cut these short.
Power Cleans -
135x1
165x2
185x1 - Ugly cause my elbows were killin' me now.

Power Snatch -
135x1

Standing BB Calf Raises - Feet flat on the ground.
365x10
405x10 - 2 rep PR!
435x6 - 30lbs PR!

ROM looks very small in the vids, but I assure you, I am at full extension to the balls of my feet.
Well, it started getting a little short on the 435lbs set.

Pull-Throughs -
3x10 - Medium bands


Felt good except for my elbows. I prefer the standing BB calf raises over seated simply for the slight simulation of the Super Yolk. About every 3 or 4 weeks, I go heavy on these.
Otherwise, it's usually around 315 for sets of 10-15.


Comments always appreciated,
Joker

 

[coolcolj]

Nice work

I still don't understand how you westside guys sit on the box so fast without jarring something. I have boxsquatted before, and I can't sit down fast on em

 

[JOKER47]

Nice work

I still don't understand how you westside guys sit on the box so fast without jarring something. I have boxsquatted before, and I can't sit down fast on em

Thanks, man.

You have to learn to sit down fast but under control. Doing it fast but controlled is part of what makes box squats so effective.

It does take practice. I know the first time I did them, I believe I was either going really slow, or slamming my ass down onto the box.



Joker

 

[PolishHammer1977]

knees coming forward but not as much. It looked like they came forward 2 out of 3 reps in each. Push those knees out!

MOSNTER CALVES

 

[JOKER47]

knees coming forward but not as much. It looked like they came forward 2 out of 3 reps in each. Push those knees out!

MOSNTER CALVES

Thanks brotha.

That's an improvement over the 10/10 last time. I'll get it......


Joker

 

[jeremys]

nice job man

i like our training music

 

[JOKER47]

nice job man

i like our training music

Thanks man.

That's one of my favorite training CD's. Judas Priest's "You Got Another Think Comin'" fires me up big time.


Joker

 

[PolishHammer1977]

That set up looks stability challening.

I like it.

 

[JOKER47]

That set up looks stability challening.

I like it.

My band setup? You shoulda seen the last one I posted. Spatt's had a hayday with that one....*LOL*



Joker

 

[slobberknocker]

Awesome. Great videos.

 

[JOKER47]

Awesome. Great videos.

Thanks big man.


Joker

 

[b fold the truth]

Box squats looked good. You didn't HIT the box either...looks really good.

Don't forget..explode the bar off of your back as hard as possible on the way up on those squats!!!! SPEED!!!!

I still think that there is something to do with calf strength and foot length...something big.

B True

 

[OfWolfandMan]

I still think that there is something to do with calf strength and foot length...something big.

I agree.In my opinion..the shorter someones foot is,thes less r.o.m they will have,so the easier the movement might be for that person,than the person with a longer foot.I read that flat feet can hold you back on calves too,but I dunno.

 

[Lord_Suston]

fuckin A man. Good squating speed Joker on the way up and down. Just remember to push out more with thew knees and remeber to keep tight arch with your head back and looking up. Those calf raises look like a bitch,lol

 

[b fold the truth]

I agree.In my opinion..the shorter someones foot is,thes less r.o.m they will have,so the easier the movement might be for that person,than the person with a longer foot.I read that flat feet can hold you back on calves too,but I dunno.

Has to be something. My feet are the biggest of our group...by a LONG shot. The smaller the feet in our group...the stronger the calves tend to be in our training...

Joker: What are you doing for hips???

B True

 

[JOKER47]

Thanks guys.

LS> It's hard to tell, but I was trying as hard as I could to stare towards the ceiling during those. I have a bad habit of dropping my head that I'm working to correct.


B-Fold> Hips: Box squats, wide stance chain suspended GM's, sumo deads, oly lifts and "Reverse Thigh-Master's" with a doubled mini-band.
Box squats, reverse thigh-masters, oly lifts and sometimes sumo's on DE days;
GM's, sumos's and reverse thigh-masters on ME days.

I rotate exercises through for both DE and ME days, when it makes sense to.


Joker

 

[Lord_Suston]

that's some solid hip excercises. mark a point on the ceiling to look at for visual aid.

 

[JOKER47]

mark a point on the ceiling to look at for visual aid.

Funny you mention that. I was just thinking yesterday of getting picture to put high up on the wall, close to the ceiling to focus on.


B-Fold:FYI - My foot size is ~10 1/2. If that supports your theory or not.



Joker

 

[b fold the truth]

B-Fold:FYI - My foot size is ~10 1/2. If that supports your theory or not.

Joker

16 here

Cheese and Jason just can't wait till the calf part of the ME lower workouts...lol.

B True

 

[JOKER47]

16 here

Cheese and Jason just can't wait till the calf part of the ME lower workouts...lol.

B True

I remember watching the vids from Boston last year. The image that sticks in my mind the most is these HUGE feet flying down the power stairs.


Joker

 

[Cuthbert]

Great work Joker, keep the box squats coming