Exodus/Trinity73's DE legs and Videos!!!

[Exodus]

Well thanks to Cheesecake he let us borrow his digicam and he will host the videos of us when he gets done sprinting.

PLEASE RIGHT CLICK AND SAVE!!!!!

Box Squat - 185 x 10 x 2.

Speed Conv Dead - 225 (standing on 25lb plates) 4 x 1.

Hyper Ext - 25 lbs x 4 x 8.

Neutral Grip Pullups (130lbs machine assisted) - 3 x 8

pull thrus - 100lbs x 4 x 15.

120lb dumbell suitcase deadlift hold - for 20 seconds each arm.

15 lb db's saxon side bends - 1 set of 10.

well, i let trinity post here workout, and then cheese will put up the videos.

X

 

[pwr_machine]

Looking forward to seeing the videos.

 

[trinity73]

Box Squat - 60lbs x 10 x 2

Speed Conv Dead - 75lbs x 4 x 1

Hyper Ext - 4 x 8

Neutral Grip Pullups (90lbs machine assisted) - 3 x 8

pull thrus - 70lbs x 4 x 15

DB side bends: 30lbs x 3 x 15

Please feel free to critque my box squats. Need all the help I can get! Definately would like to hear from Spatts and Bfold on these!

Thanks guys
Trinity

 

[cheesecake]

Exodus' 2nd, 6th, and 10th set
Talk about near perfect form. I wish my sets looked like that.

Trinity's 1st, 5th, and 10th set

Exodus' training partner, Wes
...chad...

 

[t3c]

damn!!!

nice form all around!!

 

[spatts]

Couple tips for trinity:

Get those hooks lower, you shouldn't have to get on your tippy toes to get the bar out. When you get to higher weights that's going to be dangerous. Get into a good habit of unracking it in an arched position, already tight, and GMing it out of the rack.

Get the running shoes off. Get something flat or go barefoot. It's causing you to lift with your quads. It's hard to tell because with your heels elevated, you don't see the forward rock we'd be seeing if you were in flat shoes.

It looks as though you're just falling on the box. Also a sign that the hams aren't being recruited. That, or they just aren't strong enough to control you that low yet.

Get the box closer to the hooks. Make it so you only need one step back, and one step to match that foot. You don't want to eventually be walking 3x your body weight out that far.

Is this DE day? Using any bands or chains at all? What % of your max is that?

 

[cheesecake]

It looks as though you're just falling on the box. Also a sign that the hams aren't being recruited. That, or they just aren't strong enough to control you that low yet.

That's what I told her. I guess that means, that I am learning a little bit about what to look for.
...chad...

 

[NWinters]

Awesome vids!!!!! Nice milk crate too.

 

[pwr_machine]

You guys are doing great! Take these tips and keep striving for perfection.

 

[PolishHammer1977]

Nice you guys. Really nice.

 

[Exodus]

any tips for me???

also my friend wes really wants to hear what you guys say about his form. so tell me what you think, please!!!!

X

 

[puttinbuttin]

The stupid website isn't letting me see the videos. I guess I'll ck back later.....we really need to get our own website.....

~jamie

 

[Exodus]

vid's are working now as long as you will right click and save target as.

::man, that exodus has got great form....... lol::

seriously. i think trinity's form is good, she jsut needs more hamstring strength and recruitment.

X

 

[puttinbuttin]

Okay, the vids are finally working.

I wanna be, I wanna be, I wanna be like Vance...................

Trinity, box squat looks really good........as if I know what I'm talking about...

 

[b fold the truth]

Any certain reason why you guys are spending so much time sitting on the box?

I'd suggest coming off of the box in about 1/2 of the time that you are now. Let it relax and then shoot it up...

Wes...put the box farther back from you so that you have to sit back more...

B True

 

[Exodus]

didnt really think we were taking that long. ill try and speed it up.

X

 

[b fold the truth]

didnt really think we were taking that long. ill try and speed it up.

X

Compare them to mine from this week with 225 and the bands...

B True

 

[Exodus]

Compare them to mine from this week with 225 and the bands...

B True

i already did and i see your point. but you have time for your hip flexor's to release doing it that way???

X

 

[b fold the truth]

i already did and i see your point. but you have time for your hip flexor's to release doing it that way???

X

How long does it take to release a muscle??? The guys on the WSB tapes don't sit that long on the box...

B True

 

[trinity73]

thanks spatts for the tips.. I think once I actually get it right it will help my pain in my hips. I did not realize I was falling back either until I watched the vid and I can see what your talking about now. I will work on that!! I do need to try different shoes ...the gym will not allow us to go barefoot so I suppose I will buy some converse pretty soon. I am so short and my partner is a couple inches taller than me we were trying to get the bar somewhere in between us so we would not have to keep moving it but now that I watched myself I can see that once I get heavier it will be very dangerous. I'm actually not sure what my max is since I haven't gotten to that point yet. I was doing 60lbs last night which is really easy for me but since my speed is not what it should be I am going light so speed will progress.... We are coming close to the end of the first round of westside so when we go for max I will be better prepared for the next go around knowing my max on everything..

trinity