new here

[clc315]

Just wanted to introduce myself here. The name is Chris. 5'9",180lbs. Best 1RM in squat and deadlift is 375lbs for both lifts. Goals: Squat 405 and increase explosive power. CoolColJ...Thanks for the advice regarding Peterson Step-ups

 

[Exodus]

welcome to the board, you will love it here.

i would search and read a lot on increasing your squat. your bench is impressive and your squat is high, but with this board it should skyrocket.

good luck.

X

 

[Lee]

welcome man. thats cool that yer dead and squat match, try to keep em taht way.

 

[Scotsman]

Welcome aboard.

Cheers,
Scotsman

 

[clc315]

Thanks guys. I'm actually going to purchase some bands soon as I have been REALLY interested in the Westside Barbell methods. My friend has some at his house and we used them. Nice... very nice!! What I'm going to do is squat with a 4x4 or 5x5 and then do singles one with posterior chain movement one day and use the bands on speed day.

ex.
135x5
155x5
185x5
225x5
275x3-5
315-325x3-5x1(3-5 sets of 1 rep)

posterior chain movement or two
romanian deadlift or goodmorning 5x3
one legged deadlift 2-3x6fper leg

second day
squats with bands
any suggestions on sets,reps and percentage?

look forward to learning lots of great info here

 

[GhostMan]

Welcome to the board!!



You will learn a lot of good things here...Just make sure you put it to use




Remember, you have to train and eat like a animal to be one!!

 

[SAGAT]

welcome, good to have more knowledge here.

 

[Zander1983]

Welcome. You've come to the right place.

 

[The Red Dragon]

Welcome, those are very impressive numbers

 

[DrBones]

Welcome bro...
Always good to have more knowledgable ppl around

 

[SlavikHavik]

Great lifts man. I hope ill be doin that in a few months.
I just came here a few days ago. and the ammount of knowledge here is great. The stickies on this board, and the powertraining board, are full of good info.

 

[Exodus]

Thanks guys. I'm actually going to purchase some bands soon as I have been REALLY interested in the Westside Barbell methods. My friend has some at his house and we used them. Nice... very nice!! What I'm going to do is squat with a 4x4 or 5x5 and then do singles one with posterior chain movement one day and use the bands on speed day.

ex.
135x5
155x5
185x5
225x5
275x3-5
315-325x3-5x1(3-5 sets of 1 rep)

posterior chain movement or two
romanian deadlift or goodmorning 5x3
one legged deadlift 2-3x6fper leg

second day
squats with bands
any suggestions on sets,reps and percentage?

look forward to learning lots of great info here

whats a one legged deadlift?

X

 

[clc315]

some people perform a one-legged deadlift with dumbbells, but I prefer to use the Hammer Strength lunge/deadlift machine. I put a 4-6 aerobic step in between the handles. My lead foot is placed on the step and my trail leg is on the cross bar behind me. It lets you get real deep. It's kind of like a static lunge and deadlift together. I noticed if you put your lead foot further forward, it' hits those hammies and glutes very nicely. For some reason, that exercise makes you sweat like a mofo....

 

[Exodus]

ok yeah, i just always heard of those referred to as 1 legged squats......... you dont want to know what i had a picture of you doing in my head?!?!?!?!

X

 

[BigBadBootyDaddy29]

Welcome aboard