A Freak Off a Leash

[woodswise]

I love doing chins and dips in the same workout. How many reps do you get before you have to rest? I am up to 10 on chins and 20 or so on dips.

 

[BrotherIron]

I just do pause box squats right now. I spent a number of months doing DE squat work and using accommodating resistance but neither really had much effect so I dropped them and only use it as a change up now. The band work actually seem to cause more issues than provide benefits. I use a shoulder width, high bar placement.

That's interesting. Box squats didn't help my training whatsoever. The 2 biggest things that helped my squat was pause squats (3 seconds in the hole) and reverse band squats. Reverse band squats did several things at once... CNS overload, speed work, and also a confidence builder. It allows you to lift more than you may try if you're lifting by yourself b/c as ROM increases weights decrease and vice versa.

Have you ever tried squatting with a wider stance and a lower bar placement?

 

[GermaniaK]

I love doing chins and dips in the same workout. How many reps do you get before you have to rest? I am up to 10 on chins and 20 or so on dips.

At this stage I keep it to 4-6 reps a set.

That's interesting. Box squats didn't help my training whatsoever. The 2 biggest things that helped my squat was pause squats (3 seconds in the hole) and reverse band squats. Reverse band squats did several things at once... CNS overload, speed work, and also a confidence builder. It allows you to lift more than you may try if you're lifting by yourself b/c as ROM increases weights decrease and vice versa.

Have you ever tried squatting with a wider stance and a lower bar placement?

I've tried but neither felt comfortable so I dropped them.


08/05/2014
Box Squat
220 x 5, 265 x 5, 285 x 5, 310 x 5, 330 x 3

Deadlift
135 x 3 x 2, 175 x 1, 220 x 1, 265 x 1, 285 x 1, 310 x 1

Uptown on the volume and since squatting and deadlifting felt great, I went a step or two further. Squats were cake and I'm confident I'll be hitting PR county on those very soon. Hip was great on deadlifts, I had to stretch it out between sets but I hadn't planned on going so heavy.

 

[GermaniaK]

10/5/2014
Bench Press
220 x 3, 240 x 3, 265 x 3, 285 x 3, 310 x 3

Meadows Row
90 x 12, 100 x 12, 110 x 10, 120 x 10, 135 x 10

310 on bench felt amazingly light. I could have hit another 1-2 reps.

 

[IronSoul]

10/5/2014
Bench Press
220 x 3, 240 x 3, 265 x 3, 285 x 3, 310 x 3

Meadows Row
90 x 12, 100 x 12, 110 x 10, 120 x 10, 135 x 10

310 on bench felt amazingly light. I could have hit another 1-2 reps.

Always a good feeling when bigger weight feels lighter than you expected. Good work

 

[GermaniaK]

11/05/2014
Front Squat
220 x 5, 240 x 5, 265 x 5, 285 x 4

Log Press
110 x 10, 135 x 8 x 2, 155 x 5 x 2

High Pull
90 x 8 x 2, 110 x 8 x 2, 135 x 5 x 2

Good Morning
90 x 8 x 3

Ramping up the GMs felt good, and no soreness in my hip other than the usual. Will be looking to up these further next time around. Dips and chins on the cards next.

 

[GermaniaK]

12/05/2014
Chins
55 reps

Dips
50 reps

 

[GermaniaK]

16/05/14
Box Squat
220 x 5 x 2, 265 x 5 x 2, 310 x 5 x 2, 350 x 4

Deadlift
220 x 1, 265 x 1, 310 x 1, 350 x 1 x 2

Both went up strong. Should be looking at PRs soon. That book BI recommend arrived yesterday as well will be checking it out in detail today.

 

[woodswise]

My trainer says Kelly Starrett is a genius, and the core knowledge and basic theories being promoted in books like the Supple Leopard, are excellent, but Dr. Starrett loses touch with reality and just goes too far with some of his extrapolations and more extreme theories.

I have the book and have enjoyed it, but need to take the time to read it carefully. If you are interested, I might be up for making a study of it and going over it with you, to help me understand better. Let me know if that is something you'd be willing to do, bud.

 

[IronSoul]

Nice work bro. I'm curious to what this book is that you and woods are talking about.

 

[woodswise]

Nice work bro. I'm curious to what this book is that you and woods are talking about.

Becoming A Supple Leopard by Dr. Kelly Starrett. Brother Iron has been telling folks about it for a while. It is full of excellent advice for all kinds of athletes including strength athletes.

 

[IronSoul]

Becoming A Supple Leopard by Dr. Kelly Starrett. Brother Iron has been telling folks about it for a while. It is full of excellent advice for all kinds of athletes including strength athletes.

Good stuff man, I'll have to check it out. I like reading literature like that.