DE Lower body

[Exodus]

tried something new. remember how i said i double looped a mini band around my wrist last night when i did speed bench. well tonight i did my speed box squats with the mini band double looped around my ankles. then i rigged it up to be around my ankles on the sumo deadlifts.

Low Speed Box Squats - 185lbs x 10 x 2 with mini band looped around ankles.

Wide speed sumo deadlift with feet on 25lb plates: 225 x 4 x 1.

pull thru's:150lbs x 4 x 8.

assisted pullups - 4 x 8.

hyper ext - bdy x 3 x 12.

back cramped and i barley walked out of the gym.............. gosh that hurt so bad.....lol

X

 

[Liftbig]

how did the mini band feel around your ankles? maybe you can try putting it around your knees.

 

[Exodus]

how did the mini band feel around your ankles? maybe you can try putting it around your knees.

i already thought about it. but wsb recomends using the mini band around the wrist when benching not the elbows. so i put it around the ankles instead of knees. it still puts pressure on the hips, a good bit more, but i think if you had it on the knees it might fall down, or pinch you and hurt like a mofo.

X

 

[Liftbig]

ive done it before with it around my knees, and i think it works great, you just have to position is right on top of your thigh by your knee to get it to stay up while you squat. of course if you have to walk out your squats this would make things harder, but you can always have someone help you position them. man i wish everyone had a monolift.

 

[Exodus]

man i wish everyone had a monolift.

in a perfect world right.............. lol. thanks for the tip.

X

 

[Liftbig]

no problem buddy, i use them sometimes to warm up my hips before i squat, i also do them sometimes as their own exercise(i.e. just the band around my knees and squating w/o the bar)

 

[b fold the truth]

BE CAREFUL!!!!

You are NOT completely healed from Saturday...be careful.

Looks like a solid workout man. What weaknesses are you bringing up?

B True

 

[Exodus]

BE CAREFUL!!!!

You are NOT completely healed from Saturday...be careful.

Looks like a solid workout man. What weaknesses are you bringing up?

B True

i know i should be, but i took a whole week off before the contest, and im so motivated that i just had to get back in there this week.

i need more flexiblity in the hams and hips. im working on that by stretching and using a greater range of motion on my speed exercises.

also core strength (did that the day before)........ and i have a problem, maybe you could help diagnosis it. i m having trouble keeping my arch. like on the duck walk. i try to arch the back and stand up, but my low back just rounds. so i think maybe its my low back and push my abs out harder, and it still doesnt arch, just rounds over, but the pain isnt hurting my lower back. i feel almost like its my upper back. im not real sure. what do you think???

X

 

[cheesecake]

Awesome job bud.

I can't wait to see what you do on ME days this week.
...chad...

 

[Lord_Suston]

is your upper back weak??? cause this can cause you to round since the top will round first then the bottom to protect itself....

 

[Exodus]

is your upper back weak??? cause this can cause you to round since the top will round first then the bottom to protect itself....

thats what ive been thinking.........but i dont get it. what muscle weakness cuases the upper back to round!?!?!!?

X

 

[Lord_Suston]

thats what ive been thinking.........but i dont get it. what muscle weakness cuases the upper back to round!?!?!!?

X

Rhomboids and scapula retractors, reardelts hold the shoulder back. also you traps run almost down your whole back.

when the top goes the bottom has to follow

 

[Exodus]

Rhomboids and scapula retractors, reardelts hold the shoulder back. also you traps run almost down your whole back.

when the top goes the bottom has to follow

i guess........ and i train my upper back though, and rear delts. they are stronger and bigger than they have ever been. so i dont know how to approach fixing this.

X

 

[Lord_Suston]

try some powercleans and bentover rows they sure helped me.

looking good from the ribs up kid, lol

 

[Exodus]

try some powercleans and bentover rows they sure helped me.

looking good from the ribs up kid, lol

oh so thats how it is........... the fat jokes are back in fair territory now?!?!?!?

X

 

[Lord_Suston]

naw man just that you got wide shoulders and that may cause you back to round at the top due to being chest and front delt heavy. Try angled shrugs and yate's rows since the both require that you keep your arch and scapula retracted

 

[Exodus]

naw man just that you got wide shoulders and that may cause you back to round at the top due to being chest and front delt heavy. Try angled shrugs and yate's rows since the both require that you keep your arch and scapula retracted

thanks man you just made my day. i have always had narrow delts/no chest and top heavy nothing. it makes me feel good to know that busting my but for the last 4 years wasnt in vain. and it means even more coming from someone with size and power such as yourself.

X