ME Lower + PRs + videos

[cheesecake]

07/29 Week6 Day2 ME Lower

Please right click and 'Save Target As' on all videos!!!
Please right click and 'Save Target As' on all videos!!!

First off, let me say that tonight was a good night. I worked on my squat problem (my knees going over my toes). I realized that the majority of the problem was that I was afraid that I was going to miss the box. Thus, to compensate I was standing with my feet very close to the box. With that type of stance, my knees have no choice but to go out over my toes. So, I started standing further away from the box, and it helped big time.

It's still not perfect, but it's getting there. You'll see it in the videos.

Low Box (milk crate + 1-45lb plate) squat: 1RMx200 - 10lb PR
190 - last weeks PR
195
200 - 10lb PR

SLDL: 3RMx275 - 30lb PR
265 - 20lb more than last week
Unfortunately, the video didn't turn out on the 275.
Cable pull throughs: 130x5x5
Hypers: BW+25lb platex3x8
Pull down abs: 130x5x15

Great night. It's always fun when everyone in the gym stops what they are doing to watch you. Of course, that might have something to do with the fact that I yell really loud.

My goal for the night was to get 200 on the low box squat and 260 on the SLDL. Must have been the Swaining that helped me.

And I've decided to increase my deadlift goal at the end of this 9 week cycle to 315 instead of 250.
...chad...

 

[Cuthbert]

Keep at it

Prs are sweet... aren't they?

 

[cheesecake]

Prs are sweet... aren't they?

No doubt about it. Makes it all worth it.
...chad...

 

[puttinbuttin]

Very good.....it was awesome to see you get your 30 lb PR.....and to see you lie in the floor for five minutes afterwards

last night was a good night for both of us....

~jamie

 

[cheesecake]

Awe, thanks. Nothing like passing out on the floor after maxing.
...chad...

 

[Exodus]

good work. keep progressing.

2 things........ sit back even more..... you knees are still over the toes more than they shoold be and keep your arch.

and keep your arch on the straight leg deads. it was rounded.

X

 

[cheesecake]

and keep your arch on the straight leg deads. it was rounded.

Thanks man.

I noticed that last night. In fact, I told puttinbuttin that I felt like it rounded, especially on the first rep.
...chad...

 

[Exodus]

hey bud something else i thought of. another reason your knees are going over your toes is due to lack of flexibility. start stretching out your hamstrings. i have this problem too.

X

 

[b fold the truth]

Any certain reason why you cant pull 315 now? You can rounded back stiff legged deadlift 265 pretty easily from the video...with good form you should be pulling well over 300.

On the box squats...you are doing them like Cheese does. You come off the box ok then you Good Morning the weight the rest of the way up...ouch...

B True

 

[cheesecake]

start stretching out your hamstrings.

Do you mean, before, during, or after my sets. Or just in general; i.e., on the days that I'm not working legs.
...chad...

 

[Exodus]

cheese....... just in general.


hey bfold.......... do you think their similarities in training can be acredited to both of them going by the name cheese.....lol

one of the girls i train does this as well. i belive its due to lack of hip strength, so you body forces you to use your low back more.

X

 

[cheesecake]

Any certain reason why you cant pull 315 now? You can rounded back stiff legged deadlift 265 pretty easily from the video...with good form you should be pulling well over 300.

I might be able to; I'm really not sure. I don't max for another three weeks. Guess I'll find out then.
...chad...

 

[cheesecake]

one of the girls i train does this as well. i belive its due to lack of hip strength, so you body forces you to use your low back more.

So, basically you think that I need to work on my hamstring flexibility and hip strength?
...chad...

 

[puttinbuttin]

On the box squats...you are doing them like Cheese does. You come off the box ok then you Good Morning the weight the rest of the way up...ouch...

B True

Cheesecake and I both do this. I really noticed it last night when looking at the videos. How do you fix it?

 

[Exodus]

just keep sitting back more, strengthen your hips, and increase your hamstring flexiblity.

X

 

[NWinters]

When i do Stiff Deads I usaully stand on a box to increase my range of motion, this helps with hamstring flexibility.

 

[Exodus]

I feel like I'm gonna fall backwards as it is.....I just need to practice with light weight I guess

yep........ and strengthen your hips and hamstrings........ those are the muscles that stop you from feeling like your falling.

and practice practice practice.

X

 

[puttinbuttin]

just keep sitting back more
X

I feel like I'm gonna fall backwards as it is.....I just need to practice with light weight I guess

 

[cheesecake]

and practice practice practice.

Methinks this is the key. It almost seems like, with everyone, form is a never ending struggle.
..chad..

 

[Exodus]

yes but it does get better i promise.

X

 

[cheesecake]

I just have to keep reminding myself that I've only been doing this for 6 weeks.

I have also started running through my head the different things that I am supposed to do before doing each lift (head up, back arched, sit back, spread knees, tear apart the floor, flex abs, etc).
...chad...

 

[Exodus]

thats good........... the better you work you form and get it now the stronger you will be. i wish i had done that when i first started wsb.

X

 

[b fold the truth]

cheesecake: Are you doing speed pulls after box squats in your routine? I'd suggest taking some sets on speed pulls with 185-250 or so...so that you can get an idea what it will be like to pull 300+. I think that many people with unconditioned muscles often hurt themselves when going for a 1RM that they are not used to doing. What was your 1RM on them the last time that you tried? See what I mean...a large part of your body might be able to handle the stress of the heavy(er) pull but there might be a part that is not ready just yet. Start taking heavier pulls/speed pulls NOW!!!!

puttinbuttin: I think that a lot of it has to do with not having a strong enough back arch. On the way up the chest is not going straight up but it is going fwd. That should not be. Remember that a lot of the upwards motion on the squat is hips going fwd and the chest sticking out and head up/back. Don't think about racking the weight as you stand up...think about going straight up. Heck...if it helps think about going BACKWARDS when you are going up with the squat...maybe you will go straight up then.

Make sure to try and bend the bar over your back, chest up, elbows DOWN (not out) and push those hips through.

You might also think about doing 5 sets of 10-15 reps on box squats 3-4x per week...with just the bar. This may help you to feel better about your squat technique. Learning technique takes TIME!!!! If you only squat once a week then you only get 52 times a year to work on it... If you did SOMETHING for your squat 3x per week then you would have 156 times a year to work on it...see what I mean? Weight isn't the all important factor in getting better at the squat...especially when technique is the issue.

B True

 

[cheesecake]

cheesecake: Are you doing speed pulls after box squats in your routine? I'd suggest taking some sets on speed pulls with 185-250 or so...

I am doing Speed Deads on DE Lower days after my box squats. I'm using 135x4x1, 2 sets conventional, 2 sets sumo. Maybe I'll up the weight to 185 this week.
...chad...

 

[b fold the truth]

I am doing Speed Deads on DE Lower days after my box squats. I'm using 135x4x1, 2 sets conventional, 2 sets sumo. Maybe I'll up the weight to 185 this week.
...chad...

Not sure what the rest of your routine looks like...but if it were me...

ME days I'd do 155-200 for 4-6 sets of 1

DE days I'd do 200-225 for 4-6 sets of 1

B True

 

[cheesecake]

ME days I'd do 155-200 for 4-6 sets of 1

DE days I'd do 200-225 for 4-6 sets of 1

So, I should be doing more weight on DE days than on ME days?
...chad...

 

[b fold the truth]

So, I should be doing more weight on DE days than on ME days?
...chad...

Well...

On your main move on ME day you are probably going heavy...right?

On your main move on DE day...you are probably going light...right?

It would make sense to me to go heavier on the 2ndary move on DE day rather than ME day when your erectors and hams should be fried anyway...

You need to pull in order to be able to pull heavy.

B True

 

[cheesecake]

It would make sense to me to go heavier on the 2ndary move on DE day rather than ME day when your erectors and hams should be fried anyway...

Oh, okay.

Makes much more sense now.
...chad...