Group: Strength & Powerlifting

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Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
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2008/01/22, 03:48 PM
It depends on a lot on what you define as your regular grip and close grip, but it sounds like your tris are a lot stronger than your chest and shoulders.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2008/01/22, 05:13 PM
That's true. I was under the impression though that it was pretty rare if not almost impossible for your chest to be the weak link in your bench. Everyone always talks about tricep weakness, weak back even shoulders....I don't hear much about a weak chest.

What accessory work can be done for a weak chest? Super wide grip bench? Would flyes provide any benefit?
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
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2007/11/15, 08:57 AM
Sorry to add another one of these, but I think it'll help me with my accountability and maybe get some pointers along the way.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
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2007/11/15, 09:02 AM
11/12 - ME Uppper

Bench
45x8
95x6
145x3
165x3
175x2
185x1
195x0 - Felt like crap on the lift off, should have put it back.

Dips
BWx8
25x8
45x6
BWx8

Straight arm pull down
60x12
70x12
I've been doing pullups for a while now changing grips, weights, etc. Needed a break so I figured I'd try these out.

CG Pull-down
140x12
150x8
160x6

Then I did some random curl work. I've put on some good mass in the past few months, but my arms haven't kept up. I'm trying to throw in more tricep/bicep work.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
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2007/11/15, 09:07 AM
11/14 - ME Lower

Squat
45x8
145x6
195x3
245x3
265x1
285x1 - 5lb PR, went up slow really got stuck but kept pushing and pulled it off.

Snatch grip speed pulls
135x8
155x6
185x4
I have horrible DL form when it comes down to it. I have pulled close to 350 mainly using my back. I am trying to do more form work with lower weights to hopefully remedy the situation.

Pull throughs
110x12
130x12
150x12

Hyperextensions
25x10
35x10
45x10

Hanging leg raises
2 sets of 10

Decline sit-ups
2 sets of 10 with 25 lb weight
bigandrew
bigandrew
Posts: 5,146
Joined: 2002/10/21
United States
2007/11/15, 10:21 PM
think about falling back more when you dl....and keep a tight arch seems to help me.

--------------
\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"

You have to learn to follow, before you can lead.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/11/19, 08:43 AM
11/16 RE Upper

Incline Bench
135 5x5

Snatch grip high pulls
95x8
95x8

BB Row
135x8
155x6
175x4

Scap pull ups (ss with BB rows)
6x2

Flat DB press
55x10
55x10
55x10

Incline skull crushers
60x8
70x8
70x8
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/11/19, 08:47 AM
11/17 DE Lower

Box Squats (high box, 3 wide stance, 3 med, 3 narrow)
170x3x9
Felt really quick. I really tried to sit back and then explode up and drive my hips through as quick as I could. This is right at 60% of my 1rm and still felt really quick.

Seated Good mornings
95x12
115x8
115x8
I was just getting the feel for these. I haven't done them before so I didn't want to go too heavy at first.
Standing
135x6
155x3

Single leg extensions
90x6x3
I've been doing a lot of compound movements lately and I felt like I needed to work in some more iso type lifts to lay off the CNS a little.

Ab work
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/11/19, 10:13 AM
How long have you been doing speed squats? I think that they are great, but do you have big legs. At your current strength level, I don't believe that speed is really an issue for you. I believe that you would probably benefit more from doing some rep work to pack some meat on those legs. I am not saying that you shouldn't be aware of the bar speed, but I think that as long as you try to move the bar as fast as possible on all your set/rep that you will be ok for now.

Also, watch the intensity on RE upper days. 5x5 is fairly intense for a RE considering that you also have a ME day.

I also think that you would benefit from rotating singles with triples on your ME upper days.

Example:
Week 1 3RM
Week 2 1RM
rotate exercise and repeat.

The reason I suggest this is because I don't think that you have developed the neural recruitment patterns to fully benefit from singles alone. In other words, you are not recruiting a maximal amount of muscle fibers just doing singles. This takes time and experience. Hell, I don't think that I am there yet. At least on bench.

These are just some chunks food for thought. If stuff is working then by all means stick with it.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
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2007/11/19, 12:14 PM
I wouldn't necessarily say I'm doing speed squats. Really just box squats with attention paid to exploding off the box and really driving my hips through.

I get stuck about 6-8 inches out of the hole so I'm really trying to just blow through that point.

1rm seems to be working really well for my squat. I'd say I'm up 20-25 lbs. in the last month and a half to two months. But I know on a good day I'm good for another 10-15 on top of that.

ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
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2007/11/19, 12:19 PM
I threw in the 5x5 on my RE day because I didn't feel that I was getting much out of speed work. I've been mixing up the rep scheme, but the whole point was more volume on my RE day. I did an 8x4 a few weeks back, now I'm on more of a 5x5.

Sad thing is that my 5rm is somewhere right around 165-170, and my 1rm is in the ballpark of 190. I worked on my 1rm for a while, got it up to about 185 or so, but my 3rm was still sitting around 155 so I was working to bring up my volume in hopes of putting on more muscle like you said and then really digging back into the 1rm.

My squat is definitely moving, I'm pretty happy with the results all in all. Bench on the other hand hasn't been moving much. Even back when I was doing speed work hardly any movement. I've upped the weight on pullups and rows, CG bench, and all the likes.....just nothing with the bench.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
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2007/11/27, 09:03 AM
Traveled out of state for T-day. Back into the gym today.
Didn't feel like I should start back with an ME day so I went for the RE upper instead.

11/22 RE Upper

Incline Bench
45x20
95x8
115x8
115x8
135x6

Snatch grip high pulls
95x8
95x8

Scap Pull ups
6x2

Curl ups - palms facing in
8x3
Didn't want to do direct bicep work plus this hits the back as well.

Flat DB Bench
65x8
65x6
55x10

Incline skull crushers
60x12
80x8
80x8

ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/11/27, 09:05 AM
I don't understand that completely and maybe you can help me with that. When I try to fall back I pull the bar straight into my shins and it is hard to get it over my knee at that point, even with relatively light weight.

============
Quoting from bigandrew:

think about falling back more when you dl....and keep a tight arch seems to help me.


=============
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/11/28, 08:32 AM
Edit: the RE Upper day was on 11/26

11/27 ME Lower

Squat
45x8
135x6
185x3
225x3
145x2
255x2 PR - never done 2 reps at 255
265x1
285x0
Forgot my belt in the wife's car, probably a mental thing but I didn't get the 285 because of it.

SLDL
155x8
155x8
165x8

DB Lunges
30x10
35x10
40x10

Ab work
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2007/11/28, 03:11 PM
I'm going to assume that that is 245 and not 145. In which case I'm wondering why you do a few 10 lb jumps and then end with a 20lb jump. Also, hitting a 2rep max and then trying to hit a heavy single can be tough to do, since these are generally so close in intensity.

--------------
SQUAT MORE ~Jesse Marunde

Mortal by birth.
Strongman by the grace of god.

Blood Guts Sweat Chalk
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/11/29, 08:29 AM
Yep, 245. Not really sure why on the weight progression. I wasn't planning the 255 set but 245 felt good so I wanted to go for it.

I wasn't planning the double either, but the single went up well so I went for the double.

What would be a better weight/rep progression for a 285 max?
45
135
185x3
205x3
225x3
245x3
265x1
285x1
295x1?

Is this a better progression.....do the additional weight have to be the same after each set necessarily?
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/11/30, 08:36 AM
11/29 ME Upper

Flat BB Bench
45x8
95x6
95x6
135x3
145x3
160x3
175x1 Went up really easy
190x1 No bounce, nice pause at the bottom. Stalled about6 inches off chest but got it. Trying to not end on a fail each ME day.
155x8 Wanted some reps

Incline DB
50x15
50x12

BB Row
135x8
135x8
135x8

RD flyes
20x10
20x10
20x10

BB Shrugs (no straps and my grip was fried)
135x10 each had a 5 sec pause and squeeze at the top
135x10
135x10

Neutral grip Curl-ups
bwx8
bwx8 figured I'd do curlups rather than bicep curls
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/11/30, 09:11 AM


============
Quoting from ecle5c:

Yep, 245. Not really sure why on the weight progression. I wasn't planning the 255 set but 245 felt good so I wanted to go for it.

I wasn't planning the double either, but the single went up well so I went for the double.

What would be a better weight/rep progression for a 285 max?
45
135
185x3
205x3
225x3
245x3
265x1
285x1
295x1?

Is this a better progression.....do the additional weight have to be the same after each set necessarily?
=============

Yes, this is a better progression. No, the distance between sets in terms of weight does not have to be the same, but I like it to be pretty close and if anything it should decease as the weight goes up not go back and forth.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/11/30, 09:20 AM


============
Quoting from ecle5c:

11/29 ME Upper

Flat BB Bench
45x8
95x6
95x6
135x3
145x3
160x3
175x1 Went up really easy
190x1 No bounce, nice pause at the bottom. Stalled about6 inches off chest but got it. Trying to not end on a fail each ME day.
155x8 Wanted some reps

=============


You only have 2 reps a 90%. This isn't necessarily bad, but aim for 3 or even 5 if your are going to do singles instead of triples.

ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/03, 08:51 AM
12/1 DE Lower

Box Squats
45x10
95x8x2
135x5
185x3x5

Lunges
30x10
35x8
45x4

RDL
135x8
185x6
225x4

10 min stair climber
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/03, 08:53 AM
Didn't put it in my log. I wanted more than the 190, but I stalled and didn't want to miss the next rep so I dropped to 185 and hit 2.

============
Quoting from Pemdas:


You only have 2 reps a 90%. This isn't necessarily bad, but aim for 3 or even 5 if your are going to do singles instead of triples.


=============
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/04, 08:44 AM
12/3 RE Upper
CG Bench
45x10x2
95x8
115x15
115x12
115x10

WG Pull-ups SS with Scarecrows
A1: 12
B1:25x10
A2: 10
B2:20x10
A3: 10
B2:20x10

Medial Delt Lateral Raises
20x12
15x12
15x12
15x12

Standing French Press
55x15
60x10
60x10

Plate pinches and a few sets of curls...yeah...yeah.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/04, 08:46 AM
I think my largest problem is my inability to identify my weaknesses. One week it seems to be my triceps, then my back and rear delts then I feel that I neglect my shoulders.

I have been changing up routines every 2-3 weeks. I am going to stick with this set for at least 4 weeks to see if that could be part of my issue.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/12/04, 09:12 AM
Honestly, I don't think it matters what you think your weaknesses are right. You bench isn't big enough for it matter. Just work your tris and shoulders hard, Don't neglect your upperback and your bench should do fine.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/04, 09:14 PM
12/4 ME Lower

Squat - Wide stance, low bar position
45x10
45x10
95x10
135x5
185x3
205x3
225x3
245x1
265x1
280x1
290x0 - Barely missed, too many warm up sets? Questions for a better progression to 290? Failed about halfway up. Not sure what that means.
265x1

1-Leg Leg Press
90x8x3 Just getting the feeling for these, strange doing unilateral work like this.

SLDL
165x8
185x8
205x8 PR!! Never done more than 4. I was pissed that I didn't get my squat PR so I went all out on the accessory lift.

Ab work
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/12/04, 11:08 PM
I think that that was a pretty good progression. I might have done
225x3
250x1
270x1
290x1

instead, but your way was just as good.

Stop worrying about your weakness you are over thinking shit especially at your strength level. Just smash your hammies/glutes and lower back and do some ab and quad work and you will be fine.
arondaballer
arondaballer
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Joined: 2003/06/14
United States
2007/12/05, 01:00 AM
Keep bustin your ass man. You're doin great.

--------------
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt

ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/07, 08:28 AM
12/6 ME Upper

Flat BB Bench
45x20
95x10
135x3
155x3
165x3
175x1
185x1
195x1 - 5lb PR
155x4

Probably one of the ugliest reps in my life, form broke down, my ass almost came up (but didn't), didn't go up evenly, but it counts.

Incline DB Press
50x12
55x10
55x10

BB Row
135x8x3

Rear Delt Flyes
20x10x3

Neutral grip pull-ups
BWx8x3
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/12/07, 11:12 AM
good job. there is a reason its a max... your body has to push it. just make sure you arent cheating yourself...
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/10, 08:45 AM
12/9 DE Lower

Box Squats
45x20
95x10
135x5
185x6x3

Lunges (BB)
115x8
135x6x2

RDL
135x10
155x10
185x10

BB Rows
135x10x4

Ab Work

Done!

Kind of a blah workout, I didn't want to go in the first place. Everything was covered in a half inch of ice here so getting out of the driveway was an effort on its own. But I went and got something done, better than nothing.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/13, 09:27 AM
I get that, and I do tend to overanalyze shit but when I'm in the gym I only have the strength and attention span for so many exercises so in order to get the most bang for my buck so to speak I am trying to prioritize which lifts are the most beneficial for me at the moment.

Basically you said to work my entire lower body, understandable that it all needs work but I tend to do more ham work some cycles, more quad work others, etc. Just trying to figure out which is the most beneficial for me at the moment.

============
Quoting from pemdas:

Stop worrying about your weakness you are over thinking shit especially at your strength level. Just smash your hammies/glutes and lower back and do some ab and quad work and you will be fine.
=============
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/13, 09:30 AM
12/12 RE Upper

CG Bench - hands almost touching
45x20
95x8
115x18
115x13
115x12

WG Chins SS with Scarecrows
BWx6x4
Tried touching my chest to the bar at the top, made it much harder.
Scarecrows
25x10x3

Medial Delt Lateral Raises
15x12
17.5x10
20x10
25x10
15x10

Behind the back DB shrugs
55x15x3

French Press
60x10
60x10
70x10

No grip work or curls today.


wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2007/12/13, 04:34 PM
============
Quoting from ecle5c:

CG Bench - hands almost touching
=============

You realize that "close grip" may be a misnomer, right? I think you'd get much better carryover (to everything) using a 12-14" grip and it would probably be easier on your wrists.

--------------
SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
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2007/12/13, 04:35 PM
The progress is great though. Good lifting.

--------------
SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/14, 08:33 AM
12/14 ME Lower

Squat - Wide stance, low bar
45x20
95x10
135x6
165x3
195x3
215x3
235x1
255x1
275x1
295x1 - 10lb PR!! So close to my end of year goal of 300.

Lunges
40x10
45x8
50x7

SLDL
185x8
185x8
185x8

Light ab work
Pemdas
Pemdas
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2007/12/14, 09:11 AM
Sweet man...good lifting. The only thing I don't like about that workout is light ab work. You need to do heavy ab work.
ecle5c
ecle5c
Posts: 1,312
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2007/12/17, 09:32 AM
Took Friday off, Saturday I woke up at 4 am throwing up....not a good way to start the day. Couldn't get off the couch the whole day. Didn't eat more than maybe 1,000 calories the whole day...mostly liquid.

Sunday I felt better so I ate breakfast....decided to go to the gym around noon.

It was scheduled to be a ME upper day.

Flat BB Bench
45x20
95x10
135x3
155x3
175x1

Ran to the trashcan and revisited my breakfast....called it a day.

Feeling better today, made it to work. We'll see how a DE leg day does me.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
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2007/12/19, 08:42 AM
12/17
DE Lower
45x20
95x10
135x6
185x3x5

Lunges
40x8
45x8
45x8

RDL
145x8
195x8
235x8

Heavy ab work

ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/19, 08:49 AM
12/18
ME Upper
Flat BB Bench
45x20
95x10
135x3
145x3
160x3
175x1
190x1
Felt weak, didn't have more in me
Dropped to 175x1

Incline DB
55x12
55x10
55x10

BB Row
135x8x3

Rear delt flyes (SS with Rows)
20x10x3

Upright Rows (racks were taken, didn't want to wait for BB for shrugs)
95x10x3

Curl-ups
bwx8x3
ecle5c
ecle5c
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2007/12/19, 08:54 AM
I don't know what it is about my upper days. I don't feel like I do enough back work, and enough tricep/shoulder work.

Each week I have 3 chest exercises, 1 horizontal row, 1-2 vertical pull, trap work, 1-2 direct tri work, 1-2 direct shoulder work. Not including those that are hit in compound exercises.

I have not been progressing with my back work like I would like to see, and it hasn't been keeping up with my increases in pressing.

Would it be beneficial to cut out the pull-ups for a few weeks and row more? I am considering doing more DB pressing work for better tri/shoulder work.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
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2007/12/19, 09:25 AM
First off, that is like 5 weeks in a row that you have been doing flat BB bench for your upper ME work. I am not surprise that you felt week. You need a lot more variety. You just can't max out on the same movement for that long, it doesn't work.

Back Work - From you log I see that you have been doing BB Rows with same weight. Why haven't you tried to add 5lb or another set. Your not going to make progress if you don't even try to do something different each week. Same thing with pull-ups. I do see a progress in the incline DB, so it makes sense that you are making progress there.

ecle5c
ecle5c
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2007/12/19, 02:23 PM
I used to increase the weight after each set, but would have to do fewer reps. I read that 8,6,4, or 10,8,6 type rep schemes aren't that good so I'm trying to stray from those.

The last set of 135x8 BB rows my form turns to crap and it is hard as hell to bank out all 8 reps. I guess I could do a 155x8, 135x8, 115x8. Maybe it's an ego thing, I don't like to decrease weight as I go.

Prior to starting this log I had been doing weighted wide grip pullups. I get up to 45x4 but wanted more volume so I dropped to bwx8x3 thinking it would help....apparently it isn't so.
wrestler125
wrestler125
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2007/12/19, 03:06 PM
He means you haven't progressed over time, not in each workout. As in...

Week 1: 3*8 @ 135
Week 2: 4*8 @ 135
Week 3: 3*8 @ 145
Week 4: 4*8 @ 145
(sets*reps)

In fact, in the past 2 weeks you have done LESS reps, going from 4*10 to 3*8.

If you can't make progress on an exercise any more, change to another exercise and progress on that...

--------------
SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/19, 03:09 PM
You're right on the lots of flat BB thing. I have a personal goal of 200 by EOY so I dedicated the last 5 weeks of the year to flat BB.

I tend to respond better to 3-4 week cycle, I tried switching every 2 weeks but never seemed to progress. I wanted to see what would happen with a longer cycle (5 weeks).
Pemdas
Pemdas
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Joined: 2004/07/22
United States
2007/12/19, 03:09 PM
I am not saying increase the weight each set. I almost never pyramid the weight up for reps stuff. I mean increase the weight for the whole movement (3x8 with 140)

I have has success with a scheme like this for those tough exercises.

Week 1 4 sets of 6
Week 2 5 sets of 6
Week 3 4 sets of 8

Increase weight

The point is that you need to try and do a little more each time. Even if it is just one rep.

How do know your pull-ups haven't made progress? I haven't seen you try anything but 3x8.
ecle5c
ecle5c
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2007/12/19, 03:18 PM
That's what I was asking for. I have gotten lazy on my planning prior to the gym. I log everything once I leave, but need to get better about planning before I go.

Thanks for the tips.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
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2007/12/20, 08:29 AM
12/19 DE Lower

Front Squats
45x10
95x10
135x4x6

GM
45x10
95x8
135x6x4

Pull-throughs
130x12
140x12
150x12

Heavy decline sit-ups
4 sets
Decline twists
2 sets
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/20, 08:33 AM
I put front squats on my DE day this cycle. I'm getting sick of doing back squat variations twice per week.

My gym has no ssb, I have no bands, they don't allow chains. My only variation is stance and box height.

Any better suggestions for a different DE day movement?

ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/20, 08:39 AM
In the next few cycles I would like to rotate in ME GMs, maybe front squats, rack pulls, and definitely some box squat. I have tended to use this as my DE movement not ME.

I don't trust myself to max DL from the floor with the back problems I've had over the past 2 months or so. I still don't like my form. I pull sumo well but conventionally my form kind of sucks.

ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2007/12/20, 08:41 AM
Just curious as a general question, I've never maxed and just want an idea. What would be a fair GM compared to a 295 squat?
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