DE Lower + videos

[cheesecake]

08/02 Week6 Day4 DE Lower

Please Right Click and 'Save Target As'!!!
Please Right Click and 'Save Target As'!!!

We had a lot of fun today in the gym. You'll see it if you watch the videos.

Let me say up front that I really tried to work on form with the box squats. After each set, I would watch the video and try to improve on what I was doing wrong. They're still not perfect, but hopefully they're getting better.

Box Squats: 115x10x2
1st, 5th, and 10th set

I also took B Fold's advice and increased the weight on Speed Deads to 185 from 135.

Speed Deas: 185x4x1
All four sets - 2 Conventional, 2 Sumo

Hypers: BW+35lb platex5x8 - PR
Chest Supported Rows: 45+whatever the machine weighsx4x8
Cable Pull Throughs: 130x3x6
Pull Down Abs: 130x5x10
Hammer Curls: 25'sx3x15 - PR

Also, did some dumbbell farmers holds drop sets:
90'sx40 sec
70'sx19 sec
50'sx23 sec
30'sx131 sec

Then, we went to grocery store, and I did some grocery bags farmers walks into the house.
...chad...

 

[Exodus]

good workout bud...........your form really looked a ton better. you know what you need now. more hamstring strength/recruitment. thats why your dropping on the box. work on that and this. your head should drive back into the bar before you start coming up. your hammies need work too, but the reason on your way up off the box your knees go forward is your not driving your head back into the bar. start that and then you will be doing even better.

deadlifts........ keep your arch. i will keep stressing this one too you as a brother who didnt do that for so long. and number 2 on your sumo deads......... you need to slightly turn out your toes, and point your knees to the corners of the room. your knees should not be straight forward. push them as far out as possible. just like a squat.

im really proud of the way your sticking with this and making improvements. it makes me proud!!!!

X

 

[cheesecake]

Thanks for the tips, specifically about driving my head into the bar. I hadn't thought of that.

Where, specifically, am I losing my arch on the deadlifts. Is it at the very beginning of the movement?
...chad...

 

[Exodus]

yeah you dont have it from the start........ you still do that bend your arm and start the pull (which causes your arms to snap back into place.....remember keep them as long as possible to start, no bend)........... and that little jerk is causing you to loose your arch............. speed........but good form

X

 

[cheesecake]

yeah you dont have it from the start........ you still do that bend your arm and start the pull (which causes your arms to snap back into place.....remember keep them as long as possible to start, no bend)........... and that little jerk is causing you to loose your arch............. speed........but good form

I thought that was what you were referring to. I wonder why I do that.

Just something else that I'll be working on next week.
...chad...

 

[Exodus]

I thought that was what you were referring to. I wonder why I do that.

Just something else that I'll be working on next week.
...chad...

i dont know.......... watch that wsb deadlift video. watch chuck vogelpohl deadlift sumo and conventional style. he gets in posistion........ straigthens his leg to raise his butt, then drops back into posistion and then starts the lift.

maybe that will help you instead of dipping down and then coming up.

X

 

[PolishHammer1977]

nice job man. definitely an improvement. OOPS. lol Cant tell you how many times I have done things like that. If you're tall you are allowed though.

Lookng real good bro.