DE lower and high pulls..vids

[b fold the truth]

I struggled through the entire workout tonight. I had finished my 4th set of box squats before I realized that turning my feet outward was taking my hips out of the squat and making it slower. My last few sets were MUCH better and faster.

PLEASE SAVE TARGET AS!!!

Box Squats
286 + heavy bands tight x 2 x 8 sets
45 sec rest between sets
)8th set

High Pulls (first time doing these) no coaching...just trying
135 x 3 x 2 sets
185 x 3 x 3 sets
5th set

Pull Throughs
heavy band (Zercher Style) x 10 x 2 sets
heavy band x 10 x 2 sets

Glute Ham Raises
medium band for help x 6 x 2 sets

Reverse Hypers
Medium Band x 6 x 2 sets

Calf Raises and Abs to finish off with.

Ok...now start the shooting block...

pics to come

 

[b fold the truth]

Box Squat

High Pulls (Chucks are not good for these...lol)

 

[b fold the truth]

GHR's...fun fun fun...hamstring killers...

Reverse Hypers. The extra band tension was FUN!!!

 

[b fold the truth]

Cheese's High Pulls
Another...

Cheese's GHR's...lolololololololol

Enjoy...

B True

 

[zackdarnell]

Your high pulls looked pretty good, at least compared to how I saw them done on Sat.

 

[b fold the truth]

My hamstrings are nice and sore today from the GHR's...

Give them a try people...

B True

 

[PolishHammer1977]

B,
nice shi* man. I'm diggin' the high pulls and I want to put them in my back workout. I do weighted pull ups, bar rows and seated rows now. What gets cancelled outto move in high pulls? How much weight do you suggest I use? I can bar row 225 for 10 strict rips.

I know high pulls will be tremendous for me. Looks like a upper thorasic builder to me. Thanx big man. Keep up the monster work. BTW, I bet cheese is glad when you pushed him for the extra rep. That's the one that really torn down his hammie!!!

 

[b fold the truth]

B,
nice shi* man. I'm diggin' the high pulls and I want to put them in my back workout. I do weighted pull ups, bar rows and seated rows now. What gets cancelled outto move in high pulls? How much weight do you suggest I use? I can bar row 225 for 10 strict rips.

I know high pulls will be tremendous for me. Looks like a upper thorasic builder to me. Thanx big man. Keep up the monster work. BTW, I bet cheese is glad when you pushed him for the extra rep. That's the one that really torn down his hammie!!!

Start with 95 or 135 on the high pulls. That is what I did. Go from there...

It really felt good. I felt it a lot in my lower back but I had JUST finished my box squats. Cheese was feeling his in his upper back. I probably need to be using 275-315 soon...

B True

 

[PolishHammer1977]

B,
Thanx for the shout out man. I assume you used the overhand (pronated) grip, about shoulder width? I couldnt see it from the video?
I am all pumped right now thinking about doing them
monday. lol

 

[b fold the truth]

B,
Thanx for the shout out man. I assume you used the overhand (pronated) grip, about shoulder width? I couldnt see it from the video?
I am all pumped right now thinking about doing them
monday. lol

You should really talk to CCJ about these. I am just learning. My grip was pinky on the power rings (my bench grip) and both palms were facing towards me.

Ryan Brown with 315

 

[Tarheel]

Hi B, a few questions.

How do you do a GHR in a squat rack (its too dark for me to tell). Do you put your heels under a bar that has a couple 25s on each side, and a mat under your knees?

How do you do reverse hypers in a squat rack? Did you get a piece of plywood to put across the saftey bars or what?

Thanks

 

[PolishHammer1977]

Thanx B,

I'll send you a mega zapp when I recharge. And I do mean mega. lol.

 

[b fold the truth]

Hi B, a few questions.

How do you do a GHR in a squat rack (its too dark for me to tell). Do you put your heels under a bar that has a couple 25s on each side, and a mat under your knees?

How do you do reverse hypers in a squat rack? Did you get a piece of plywood to put across the saftey bars or what?

Thanks

Cheese holds my ankles on the GHR's. I do them there because I can attach a band to my upper body and it helps me do the exercise. I can not do a single without help...unless I had an actualy GHR machine. I put a piece of carpet under my knees to help with the "fun pain" of doing them on concrete...

I put a piece of wood across the safety bars in my squat rack. A 2 x 14 is what I use. Maybe Zach will tell how he does his.

B True

 

[coolcolj]

High pulls look good, just back rounding a bit.

what you wanna do is pull slowly off the ground and then start to acclerate slowly until you get to the knee and then fire it up

 

[zackdarnell]

Maybe Zach will tell how he does his.

B True

Our gym has a free-standing dip station, and I lay a 2x12 (I think) over the top of it and do them on that. I dont use the power rack because there isnt any kind of board in my gym that is long enough. The dip station works pretty well, though. I can post a pic if anyone wants.

 

[zackdarnell]

Here's my reverse hyper setup:

There is also a crossbar close to the bottom (you cant see it because of the horizontal supports on the side) where I can attach a band.

 

[skaman607]

wow, cheese sounds like he is going through labor

 

[zackdarnell]

wow, cheese sounds like he is going through labor

I just watched the video of Cheese...thats hilarious!!!

 

[b fold the truth]

If you listen to the video...he says "ok, that's it" on his 5th rep. He was only going to do 5 reps anyway...so I let go...lol. The noise on the 8th is great!!!!

B True

 

[PolishHammer1977]

BTW Cheese sounds like a pterodactyl.

 

[Tarheel]

Well I guess I'll get a 2x12 for christmas then

Thanks to both of you.

 

[b fold the truth]

BTW Cheese sounds like a pterodactyl.

I'll let him know...lol