De Sq/dl

[wnt2bBeast]

DE SQ/DL

very happy with todays workout..kind of high volume but it felt good (ill see how i feel tomorrow lol) i was a little concerned about squatting today due to pulling my hip flexor slightly trying to get into some briefs..yes theyre too small sent them back for a bigger size lol

Speed Squats 60 secs rest
14 inch box
5x2@300

worked up to a double on a 15 inch Box
365x2
405x2
455x2

no box just wanted to work my groove..as im planning to take a weight soon
315x5
315x6 last few reps paused
even after doing all the box work 315 felt like 225 and was very happy with my form it was as if i was still squatting on the box

Pull thru
180x10
190x10
215x10x2

makeshift Reverse Hyper
15x2@BW

45*hyper
15x1@25lb

Ab pull downs
15x4@80lbs

Dbell side bends
2x8@90
1x8@105

Hammer High Rows
12x3@3pps

 

[super_rice]

jeez you used a lot on pull thrus. a lot of volume too - good job!

now, where do the high rows fit in on the grand scheme of things?

 

[wnt2bBeast]

thnx
i dont normally do that much volume..normally just 8x2 with speed squats.. only sometimes do i work up to a heavy double..

Lats get done about 3 times per week anywhere from 3-5 sets for 6-15 reps..i rotate exercises as well chest rows bb rows hammer rows lat pulls with different grips..

same thing with abs at least twice a week and always go heavy once low reps

 

[anthrax]

Good job

Fridays WO usually rule

 

[Illuminati]

does the 14" or 15" box make allow you to break parallel? if not, why did you decide to use such a high box? are you working your form, and trying to get more comfortable with sitting back? just curious...
also, you should start a training log over on the PL forum.

 

[wnt2bBeast]

does the 14" or 15" box make allow you to break parallel? if not, why did you decide to use such a high box? are you working your form, and trying to get more comfortable with sitting back? just curious...
also, you should start a training log over on the PL forum.

15 inches is not a high box lol its slightly below para..
i feel good about my form especaily after dong the free squats after the box work..i think i have an easy 600 with belts/briefs/wraps..which is what ill be shooting for over the next 2 weeks..adding metal briefs is easy another 50 lbs on top of that

i keep a log over at my site but ill post up ome stuff there too

 

[Illuminati]

15 inches is not a high box lol its slightly below para..
i feel good about my form especaily after dong the free squats after the box work..i think i have an easy 600 with belts/briefs/wraps..which is what ill be shooting for over the next 2 weeks..adding metal briefs is easy another 50 lbs on top of that

i keep a log over at my site but ill post up ome stuff there too

my bad bro. i usually use a 12" box when im doing my DE work. hope that didn't come across the wrong way. you got a link to your site where you keep you log? i'd like to check it out.
good luck with hitting the 600. that's a big number. let me know how it goes. did you get a metal squat suit? how do you like it? it was suggested to me to get the Inzer Hybrid+ squat suit, with some metal briefs and wraps. the suit is expensive ($300) but its a double canvas. i think im gonna order it next week. hopefully when i get that and the briefs, i will be hitting around 550. im about to try out my Inzer HPHD double ply shirt tomorrow. i hit a 475 4 board press the other day. i got a friend who is in the top 5 in the world for his weight class, and he thinks that i have a good shot at a 475 bench with my shirt on.

 

[wnt2bBeast]

my bad bro. i usually use a 12" box when im doing my DE work. hope that didn't come across the wrong way. you got a link to your site where you keep you log? i'd like to check it out.
good luck with hitting the 600. that's a big number. let me know how it goes. did you get a metal squat suit? how do you like it? it was suggested to me to get the Inzer Hybrid+ squat suit, with some metal briefs and wraps. the suit is expensive ($300) but its a double canvas. i think im gonna order it next week. hopefully when i get that and the briefs, i will be hitting around 550. im about to try out my Inzer HPHD double ply shirt tomorrow. i hit a 475 4 board press the other day. i got a friend who is in the top 5 in the world for his weight class, and he thinks that i have a good shot at a 475 bench with my shirt on.

12 is low..i wanna make sure i do plenty of squats that will get passed APF rules so 15 is perfect and i do all my DE work on the 14 inch box so there is no question..

i had to send the metal briefs back they were too small lol but im pretty much going with all metal products i got the metal viking pro shirt sitting right here..im hoping to get into it this week..i train alone and its hard for someone who doesnt know to get me in it let alone spot me LOL..ive got metal knee wraps as well (triple black line) i havent used them but ive wrapped my knees to see how they feel and they are very tight/solid..ill be using them when i take a weight most likely..

Take a look at Frantz he makes a canvas suit Vogelpohl uses as do a few other fuys from WSB
http://worldpowerliftingcongress.com/supplements.htm