WantItBad

Are you using the box for depth or to break the chain?

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Seanp156

Thanks, they didn't feel easy when I was doing them, .


Not sure what you mean by "break the chain." I was using it more to practice sitting back while holding my arch.

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WantItBad

Well breaking the eccentric concentric energy chain. When you sit back on the box think about keeping your shin perpendicular to the ground. really sit back. When you come to a dead stop on the box releasing the hips is where and why most PL'ers do box squats.

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

Seanp156

Rack Deadlifts against mini bands - pin #2, bar starts at bottom of knee cap. For the bands, I had a 90lbs DB on each side of the bar, put one end through the handle, wrapped the middle of the band around the bar 3 times, then put the other end of the band through the handle. Not sure what the band tension is at the top, very rough guess is anywhere from 50-100lbs. Probably closer to 50-70 I'm guessing.

Bar weight:
45lbs x 10
135lbs x 8
225lbs x 6 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 1
455lbs x 1
495lbs x 1
545lbs x 1 - PR for rack deads against minis

Glute Ham Raises
BW x 4 sets x 8 reps

~80 degree declined situps
BW x 15
BW x 12
BW x 12

Pull Throughs
stack x 3 sets x 10 reps (used the lighter of the two stacks, other was in use)

Cybex Ab Crunch
#11 x 2 sets x 10 reps

stretch & grip work

Got vids of rack deads, upload later tonight probably.

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Seanp156

Vid: YouTube - 11-6-09 Deadlift Training

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Seanp156

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
250lbs x 2 sets x 5 reps - rep PR
250lbs x 4, failed 5th about 2/3 up, almost had it

HS Rear Delt Rows
+140lbs x 10
+180lbs x 3 sets x 12 reps

Incline DB Press
55lbs x 6
75lbs x 8 (wrist wraps on)
70lbs x 2 sets x 8 reps

Rear Delt Flies
90lbs x 10
110lbs x 2 sets x 10 reps

Cable Pushdowns
70lbs x 3 sets x 12 reps

stretch, rotator cuff work & band pull aparts

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Seanp156

Not too bad today, better than I thought it would be on warmups... Up to 345 felt fine, but when I unracked 345 it felt like about 450. I racked it after unracking it, setup again and went. After that I got my head in the game and the work sets felt lighter than that set did.

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
295lbs x 3
345lbs x 3
385lbs x 3 sets x 3 reps
275lbs x 12 - widened stance ~6 inches (3" per foot)

Barbell Romanian Deadlifts (went light since I took a heavy rack deadlift friday)
135lbs x 10
185lbs x 6
225lbs x 3 sets x 15 reps

Standing Ab Pulldowns
100lbs x 4 sets x 10 reps

Standing DB Hammer Curls
35lbs x 2 sets x 10 reps per arm

HS Preacher curls
+45lbs x 6
+70lbs x 2 sets x 6 reps

stretch & grip work

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Seanp156

Speed Box Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
235lbs x 6 sets x 3 reps (belt on) - 1 min RI's

Hyper Extensions
BW x 15
+25lbs x 8
+50lbs DB x 6
+70lbs DB x 2 sets x 8 reps
+70lbs DB x 6

Kneeling Ab Crunches w/ Rope
150lbs x 10
170lbs x 15
190lbs x 2 sets x 10 reps

DB Farmer's Walks
75lbs DB's x 3 round trips - ~1 min RI's

stretch & grip work

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Seanp156

High Box Barbell Squats (box ~2-3" above parallel)
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 4 (belt on)
295lbs x 3
335lbs x 3
385lbs x 1
425lbs x 1
485lbs x 1
535lbs x 0 ?? - Spotters said they gave me a tiny bit, but it didn't feel like it, I guess the video may tell.

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 6
225lbs x 6
275lbs x 6
295lbs x 6
295lbs x 8

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

stretch

Not sure when I'll get the video up, last week of school before finals.

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Seanp156

Close Grip Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3 sets x 3 reps
205lbs x 8 (no belt)
205lbs x 6
-245 felt a little lighter than I thought it would for close grips

Pullups
BW x 8
BW x 7
BW x 6
BW x 6

Standing Barbell Military Press
45lbs x 8
95lbs x 8
115lbs x 4
145lbs x 2 sets x 6 reps (wrist wraps on)
145lbs x 4

Neutral Grip T-Bar Lever Rows
+45lbs x 10
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 6 reps

Cable Pushdowns
80lbs x 10
80lbs x 6
70lbs x 8

stretch, rotator cuff work & band pull aparts

Haven't had much motivation/desire to train the last couple weeks, probably lack of sleep. Taking next week off for finals & Thanksgiving, then hit things fresh.

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