ME Lower + videos

[cheesecake]

09/02 Week 2 Day 2 ME Lower
Please Right Click and Save Target As on all videos!!!
Please Right Click and Save Target As on all videos!!! [/B]

Good Mornings: 1RMx225 with mini bands choked down
185, 205, 225 - might not have been deep enough

Front Squats: 3RMx215 with reverse light and mini bands
185, 215

Straight Leg Pull Thrus:160x3x10
Hypers: BW+75lb BBx3x8
BB Rows: 115x4x6
Ab Wheel: 3x8

Had a really good night. I think I scared some little kids that were in there with my front squats. Actually, it wasn't the front squats that scared them, it was my insanely loud yelling.

Felt really good to be back in the gym after taking a week off. I feel much better and my back isn't bothering me at all. Hopefully it will feel the same way in the morning.

I didn't realize until just now that we used the mini bands on the GM instead of the light bands like we were supposed to. Oops. Oh well.
...chad...

 

[Cuthbert]

I'd go a little deeper on the good mornings, also watch your upper back, as it rounds, your lower back will follow.

Keep up the good work though.

Cuthbert

 

[b fold the truth]

I agree with Cuthbert... You could go deeper, especially if your back had a tight arch...

Looks like your knees are turning in a bit on the front squats...not sure though...

Yelling during a set? If you keep your air 'tight' then you should't be able to yell during a rep...

B True

 

[IronLion]

Nice work beefcake, try to squeeze your shoulder blades together hard on the gm's and remember to use a deep breath to flex your abs...it helps a lot on gm's

 

[thebrute]

i'm hoping to get the same effect with my week off. tb

 

[t3c]

you are getting stronger at a VERY rapid pace

keep working on form...soon it will be time for exodus to watch out lolol

Ab Wheel: 3x8

do some real ab work and you are set

 

[t3c]

whats the name of that song in the videos btw?

i like your taste in music

 

[Gigantasor]

Good job bro. I would agree with the others about the GM's. Be careful. It looks like you are getting a lot of bend in your back as well as a little forward movemet. Injuries are very common when performing GM's at a heavy weight. I'm sure you already know this though.

Good job man.

 

[cheesecake]

do some real ab work and you are set

Hey man, that ab wheel works.

Don't knock it till you try it.

Thanks for all the tips everyone. I didn't think that I went quite deep enough, especially on the last one. I'll work on keeping the elbows, abs, and arch tight next week.

I'll be sure to post up more vids then to see if I'm getting any better.

And that music was from an Australian band called beanbag. The CD is entitled Free Signal and the song is entitled Whiplash. Check it out if you get a chance.

Actually, hit me up with a PM if you want and I'll burn a copy for you.
...chad...

 

[ZKaudio]

how u like training in chucks?

 

[cheesecake]

Chucks or wrestling shoes are essentially for any type of lower body work. I love them and I will never workout lower body again without them.

Actually, I must have forgotten a few things during my week off. I almost walked out the door wearing my New Balances last night. Luckily, puttinbuttin reminded me that it was a lower body day and that I needed to be wearing my Chucks.
...chad...

 

[mekannik]

FYI - olympic weight lifting shoes (wooden heel) might be better than Chucks or wrestling shoes for front squats. The stability and foot angle lend themselves to the movement.

Just curious, but why are you front squatting with such a wide stance? Are you looking for quad development or body control?

 

[pwr_machine]

09/02 Week 2 Day 2 ME Lower
Front Squats: 3RMx215 with reverse light and mini bands

Don't know how I missed these videos. I'm late to respond eh. Good work as always. Just keep your eye open for exceeding that knee/toe line during your squats. With 185, you're inching up on your knees going over your toes. With 215, it is alot more evident. Even with front squats, you have to get those hips back. Take a look and see if you can see it also. Videos are definately an asset.

 

[Exodus]

FYI - olympic weight lifting shoes (wooden heel) might be better than Chucks or wrestling shoes for front squats. The stability and foot angle lend themselves to the movement.

Just curious, but why are you front squatting with such a wide stance? Are you looking for quad development or body control?

the shoes are good if your an olympic lifter, becuase those help with quad strength and positioning for the lifts. but cheesecake is a powerlifter. powerlifters do front squats with a wide stance, it really kills the hips and abs.

so when you squat like a powerlifter...... either back squat, front squat, zercher squat, or deadlift, flat shoes are best for pushing outwards and activating the hips.

X

 

[b fold the truth]

When front squatting (shouldn't you be front squatting to work the quads...why else would you do them???) I suggest using OL shoes also...not Chucks. Chucks act to activate the hams and hips...two things that are not overly involved in front squatting...

B True

 

[Exodus]

When front squatting (shouldn't you be front squatting to work the quads...why else would you do them???) I suggest using OL shoes also...not Chucks. Chucks act to activate the hams and hips...two things that are not overly involved in front squatting...

B True

interesting........... i know what you mean, i do them wide with chucks, and got cheescake to do them that way as well for hips. we wernt trying to target the quads at all..... when i do front squat wide, i feel it all in the hips, which is what we were going for.

X

 

[b fold the truth]

interesting........... i know what you mean, i do them wide with chucks, and got cheescake to do them that way as well for hips. we wernt trying to target the quads at all..... when i do front squat wide, i feel it all in the hips, which is what we were going for.

X

Cool...

When I do them...I do them for quad recruitment (lots of help on events).

B True

 

[Exodus]

Cool...

When I do them...I do them for quad recruitment (lots of help on events).

B True

yeah you've told me that before.........i've still been meaning to try out those front squat w/smith machine that you said ahola did.

X

 

[cheesecake]

Re: Re: ME Lower + videos

Just keep your eye open for exceeding that knee/toe line during your squats. With 185, you're inching up on your knees going over your toes. With 215, it is alot more evident. Even with front squats, you have to get those hips back. Take a look and see if you can see it also. Videos are definately an asset.

I noticed the knees over the toes thing. Something else that I will be working on.

I'm guessing that I just wasn't sitting back far enough.

Thanks for pointing that out.
...chad...

 

[bigguns15]

Good work

Glad to hear your back is feeling better too. It's amazing what a little rest can do for you.

 

[Lord_Suston]

use the pain to neuropotentiate your performance. hence use it for fuel and learn to love pain

 

[cheesecake]

Thanks bg15.

I forgot to mention that it's still feeling good. It hasn't bothered me at all except for the usual muscle soreness.

Tonight is ME Upper body. Actually, it was supposed to be last night, but things happened.

I wonder what benching is going to feel like with a tattoo on my right shoulder blade that is less than one week old.
...chad...