DE Lower + videos

[cheesecake]

08/16 Week 8 Day 4 DE Lower

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Box Squats: 115x10x2
Set 1, 5, and 10

Speed Deads: 185x5x1
Set 1, 2, 4, 5

Hypers: BW+45lb platex4x8
Lat Pull Downs: 100x3x8
Pull Thrus: 150x4x15

I really tried to focus on form on the box squats. Hopefully it's getting better. What do you guys think?

And I will be maxing one week from today. I'm so pumped. I just hope that I don't get cabin fever from not working out next week.
...chad...

 

[louden_swain]

Good work Cheescake!! Save your videos to my computer. Looks like you are working hard and making some progress.

 

[cheesecake]

Looks like you are working hard and making some progress.

I'm trying man.

Thanks for the compliments.
...chad...

 

[Exodus]

lookin good bud.......

your form is much improved, mainly on the 2nd and 3rd videos.

your knees are still shooting forward. which is due to weak hamstrings or hamstring recruitment. remember, just becuase your pushing your knees out more than you use to, you still have to sit back far. and start coming up with your head before you start straightening your leg.

X

 

[PolishHammer1977]

keep sitting back brutha. I see improvement every time. Keep watching yourself over and over and pick out the weaknesses.

You got it man.

 

[b fold the truth]

It is official...EVERYONE'S box squats look better than mine!!!!

You hit a few reps on the box squats that just look darn good man...

On the conventional pulls: try bringing your feet in about 2" with each leg...maybe less or maybe more. At the bottom of the movement your knees are moving in as you pull and moving your stance in could help that....maybe.

I tend to think of the deadlift as a series of 'things that bend' and quite often the smaller angles bend faster. Of course, you can't take that to an extreme...but the angles I look at are the waist/hips and the feet position. Normally some of the best pullers are the ones with the smaller waists (as a very general/broad rule). I dunno...maybe I am just talking out of my butt here...probably the truth in this case...lol...

Play with your stances and take some closer ones and see how they feel. Not much closer...just a bit. Don't forget to set the bar farther out in front of you and sit back not up when you pull.

I really believe that you can be a 600 pound puller in 2 years...if you train properly.

B True

 

[pwr_machine]

Looking good!

 

[t3c]

BRO!

everything looked awesome this week. form is falling in to place!

 

[cheesecake]

I really believe that you can be a 600 pound puller in 2 years...if you train properly.

I believe that you just gave me a new long term goal.

And thanks for all of the tips....everyone.
...chad...

 

[b fold the truth]

I believe that you just gave me a new long term goal.

And thanks for all of the tips....everyone.
...chad...

Well...2 years isn't really a LONG-term goal I just think that it is possible if you REALLY want it.

B True

 

[b fold the truth]

I can't wait to see you on here in 2 years...and see what you have accomplished.

B True

 

[cheesecake]

Well...2 years isn't really a LONG-term goal I just think that it is possible if you REALLY want it.

Yeah, I guess you're right. It's just that two years seems like a long time from now, especially considering that I've only been training for 8 weeks.

How about I call it my 2 year goal?
...chad...

 

[cheesecake]

I can't wait to see you on here in 2 years...and see what you have accomplished.

I have no plans on leaving. I'm hooked again, and I love it.
...chad...

 

[IronLion]

On the box squats your 5th set was very good as far as sitting back and forward lean. There is a little bit of a drop at the very bottom when you are an inch or so away from the box. This is usually because either you are not leaning forward enough to keep your balance, or you are not flexable enough/strong enough in the hamstrings. You should in theory be able to hold yourself in that position (at parallel) without a problem. The way to fix it is to start doing pause reps with a very slow eccentric. To bringup your hamstrings use ghr on a stability ball if your gym doesn't have a ghr machine. Also some swing throughs will help stretch the hamstrings more.

Overall I can't belive I am watching the same guy from the first video's, your form is looking great, exodous is doing a great job helping you....keep it up

 

[cheesecake]

Overall I can't belive I am watching the same guy from the first video's, your form is looking great, exodous is doing a great job helping you....keep it up

Thanks for the great tips, and for that compliment. I am fairly sure that it is weak wips that is causing me to drop at that last inch. I'm working on it though.

Here's a video of one of my very first sets of box squats as a reference to how much my form has improved. To me, there's light years of a difference between the two.
07/26 Box Squat
...chad...

 

[Exodus]

oh yeah.............. your good. thats some amazing progress, progress that only took me 1.5 years to learn what you did in 8 weeks. im impressed................ keep at it.

X