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[QUOTE=getout87;986732653][img]http://i.imgflip.com/87lj.gif[/img][/QUOTE]
holy fukkk I'm using this so much from here on out. loled hard at my desk
should caption with "Hey Bill, show us how to motorboat"
DE Lower
41" chain suspended GCB GMs vs doubled monster minis
8x2@275
Sumo speed pulls
3@225
2@315+quad minis
2@405+quad minis
Then ego took over
Added 58 metal ace
2@455+quad minis
2@495+quad minis
1@496+quad minis (yes i added record chips to win)
RH
4x10@280
GHR
4x8@25#
Ab wheel
3x10
[QUOTE=isaku900;987434053]Ab wheel
3x10[/QUOTE]
This superior to weighted planks? Have access to one but dont use it.
[QUOTE=InspecktaDeck;987465413]This superior to weighted planks? Have access to one but dont use it.[/QUOTE]
i don't necessarily think any ab exercises is superior to any other, so I do all of them in rotation.
[youtube]jnd-alUlaeU[/youtube]
Interesting swap for the DE squats.
What is wrong with the knee Bill? Any better?
I've been in the same boat lately, can't seem to squat much without medial knee pain. I was convinced it was a meniscus tear but mri said all I have is water on the knee.
Do you think suspended chain GMs have any advantage over concentric GMs off pins?
Great session anyway mate. I see you have really upped your volume over the course of the last 6 weeks or so.
[QUOTE=TKD;987801573]Interesting swap for the DE squats.
What is wrong with the knee Bill? Any better?
[/quote]
quad tendon at insertion to patella is very bad, either partial tear or tendonitis. either way I can't get out of the hole without hurting it. so I haven't been squatting, at all, been doing all GMs and deadlifts b/c they don't hurt the knee.
[quote]
I've been in the same boat lately, can't seem to squat much without medial knee pain. I was convinced it was a meniscus tear but mri said all I have is water on the knee. [/quote] sucks dude.
[quote]
Do you think suspended chain GMs have any advantage over concentric GMs off pins?
Great session anyway mate. I see you have really upped your volume over the course of the last 6 weeks or so.[/QUOTE]
I think chain suspended are better I don't like doing anything off pins really except the occasional rack pull.
Since I can't squat, I've tried to up my volume to make up for it, especially on my hamstring accessories.
RE Bench
DB Floor Press
5x10@100s
Seated v-bar row
15@90
2x10@180
10@230
T-bar bent over row
4x10@4pl
H-rolls
12@15
3x12@20
Skullcrushers
10@70
2x10@90
10@110
Curl bar
3x10@70
[youtube]h6AmDGq25sc[/youtube]
Deload lower
45 degree hyper
20@bwt
3x12@35# hat
RDL
3x10@185
2x10@205
TKE vs avg
4x20 per leg
Decline situps
4x10@10# hat
[youtube]p1RQ5LPDDeY[/youtube]
Deload Upper
Shoulder Rehab Movements 4x20 with mini band
-internal/external rotations
-aduct/abduct
Seated Row-narrow grip
10@180
5x5@230
Decline Skullcrushers vs mini band
3x10@70 narrow grip
2x10@70 wide grip-change in grip lessened elbow pain, will utilize more often
One Arm DB Row
4x10@100
T-Bar slightly bent over row
4x15@180
Seated lateral DB raises
4x8@25s
DB Hammer Curls
4x8@45s
[youtube]zeTZR5VbI7Q[/youtube]
DE Lower
Straight weight, free squats
5x5@375
-suit bottoms, almost forgot how to squat
Speed pulls, conventional
3x3@315+90c
2x3@365+90c
3x1@405
RDLs
10@225
8@225+65c
8@275+65c
RH
10@280
3x10@330
Trapbar shrugs
3x15@2pl
GHR
8@bwt
3x8@25# hat
[youtube]ErzO4IQir2w[/youtube]
[QUOTE=isaku900;991403983][youtube]ErzO4IQir2w[/youtube][/QUOTE]
That one guy squats high in training.
ME Lower
Buffalo bar box squat, 48 super cent, straps down
5x2@410
Box out, straps up
1@460
1@500
-heavy... frown, first real ME squat since August 14th.
RDLs
8@225+50c
4x8@275+50c
GMs-narrow, arched, no belt
3x8@230
GHR
15@bwt (279)
3x8@25# hat
RH
3x10@280
TKE
3x25@average per leg
Abs superset
Decline situps 2x25@bwt
Ab wheel 2x10
It will be tomorrow that will be the true tell on that tendon. Good luck.
[QUOTE=takeittakeit;991538233]That one guy squats high in training.[/QUOTE]
Why doesn't that guy have a log I can stalk?
[QUOTE=isaku900;992683403]
1@500
-heavy... frown, first real ME squat since August 14th.
[/QUOTE]
Damn good considering.
[QUOTE=Jason2459;992693243]It will be tomorrow that will be the true tell on that tendon. Good luck.[/QUOTE]
yep, not looking forward to it.
[QUOTE=KimValentine;992711963]
Damn good considering.[/QUOTE]
even considering busted knee and all the other factors, 66% of my single ply max feeling heavy as hell is disheartening...but at the same time motivating, because hey, I SQUATTED. FINALLY!
[youtube]9rPmPPPVVLE[/youtube]
Two things if I may:
(1) Is that initial ass back movement part of habit or a mechanic in your movement?
(2) Cliff is an animal!
Hope everything holds up between now and your DE day. Will you be doing box squats or more rehab and accessories?
[QUOTE=ampUP11;992746763]Two things if I may:
(1) Is that initial ass back movement part of habit or a mechanic in your movement? [/quote] intentional mechanic, sets my arch and opens my hips so I can actively push my knees out and engage my hamstrings and glutes better.
[quote]
(2) Cliff is an animal!
Hope everything holds up between now and your DE day. Will you be doing box squats or more rehab and accessories?[/QUOTE]
yes he is.
It'll depend mostly on how I feel. If my knee is doing well, I'll probably start to build towards doing DE work again, but for now it will likely be rep work until my body is used to squatting again and can feel the weight properly.
[QUOTE=KimValentine;992711963]Why doesn't that guy have a log I can stalk?
[/QUOTE]
I'm busy doing the Cliff logging method: Log nothing, get stronger.
I've got a log over on the team forum. Though I haven't posted anything since around September, and I won't until January.
Injury or no, time off or no, your squat form is a thing of beauty Bill.
ME Bench
1 board bench vs MM + 40c
1@285
1@325
1@345
1@325
MM band flys
5x10
MM scap retractions
4x10
Bench grip bent over rows
5x5@225
3x3@275
Rope Facepulls
4x12@60
One arm DB rows
4x8@110
Decline Skullcrushers vs mini band
4x10@70
8@70
H-rolls
3x12@15
[youtube]kTIJ1asuL3k[/youtube]
How often are you not using accommodating resistance for your ME bench movements? I've been seeing bands/chains almost every time, just curious if it phases out closer to a meet or during deloads/etc...
[QUOTE=isaku900;993821423][youtube]kTIJ1asuL3k[/youtube][/QUOTE]
Awesome range of equipment. Love the music too. Beats getting ready to go for a Max Lift and all of a sudden Beiber comes on channel [V] :(