National's Training Log

[Liftbig]

speed on the squats is decent (but not great) for how low you are squatting, imo that is very deep, but you are training for a usapl meet, so.......

you need to keep from shuffling your feet around when you sit on the box. i think you need to spread the floor more with your feet. get your feet planted on the out side of you sole, almost like your going to roll your ankle over. this should help with that, and bring your hips into the squat alot more.

 

[flapwrlftr]

LB is correct (as usual). Go down faster on the squats. The deads look good, but knees out! Your knees are coming in slightly right as you grab the bar. I still haven't watched the video yet. I will do it before I leave for Nationals.

BY

 

[Scotsman]

Looks great. Think you have the same style lifting shoe as me. Vids are a bit choppy because of the crappy computer i have at work so I can't really comment on form. The weights look great though.

Cheers,
Scotsman

 

[bigguns15]

Thanks Liftbig and Flapwrlfter. I've never done box squats with a suit on before. I think it actually might be a little too tight in the legs. I'm ordering a new one. In the meantime, I'll make sure next weeks look better.

 

[bigguns15]

11-03-03

Sprinting and Sled Dragging

Sprints
40 yards x 3
60 yards x 3

Forward Sled Drag
90 x 80 yards x 2

Backward Sled Drag
90 x 80 yards x 2

Bent Over Drag with Rope inside legs
90 x 80 yards x 2

Forward Ankle Drag
25 x 80 yards x 2

Backward Ankle Drag
25 x 80 yards x 2

 

[bigguns15]

11-04-03

Traps, Triceps, Shoulders

BB Shrugs
45 x 50
135 x 30
185 x 20
225 x 20
255 x 10

DB Shrugs
75 x 12
80 x 2 x 12

Rolling DB Extension
25 x 3 x 12

Superset Front/Side Raise
20 x 12
15 x 2 x 12

 

[bigguns15]

11-06-03

ME Squat/Deadlift

Reverse Deadlift w/ Green Bands
I wasn't quite sure how to set this up, but I did the best I could. Pwr_machine built a nifty platform to go inside the powerrack so my feet would fit. I started with 225 just to see how it felt with the bands. I guess I expected it to be a little heavier. I pulled, and the weight shot up so fast I nearly fell backwards. It was rather amusing, lol.
405 x 1
455 x 1
475 x 1
500 x 1
515 x 1 (can we say ugly!)

I was trying to keep my knees out, but as I would start to pull hard, you can see they come in a little. I'll get to practice that better on the speed deads on DE day.

High Pulls
95 x 3
115 x 2 x 3

45 Degree Back Extensions
35 x 3 x 12

Cable Ab Crunches
35 x 12
50 x 2 x 12

Reverse Grip Pulldowns
100 x 12
110 x 12
120 x 12

 

[Mike_Rojas]

Dang you're strong!

I was told to set the pins at shoulder level for those reverse band DL and use the blue bands. The band tension is supposed to be totally gone at lockout.

 

[cheesecake]

Awesome work Bec.

Can I get a video/details/pictures of this powerrack platform that Jim built.
...chad...

 

[flapwrlftr]

Bec,
A bit too much tension at the top with the bands, but you strained like hell. It's the straining that you are after. Keep up the great work. Things look good so far. Shoot me an email if you have any questions. I'll be out of town from this Wednesday until the following Monday.

BY