Box Squat (w/light bands - no suit): 135x3
155x3
175x3
185x3
205x1
225x1 PR
Rack Pull: 315x5
335x5
355x5, 5
ABS (weighted situps & leg lifts)
The Good Mornings were getting stale and going nowhere, so I will see how the rack pulls feel. They are from just below the knee, and I feel like I am getting a lot of work in my hamstrings, glutes, and upper back. I will do the GM's for 4x8 on Friday and see if I can get them moving again.
Also, when I box squat now, I can really feel my hamstrings kicking in. Months of hard work are finally paying off.
5 comments:
Gj on the PR. I'm guessing the second movement is for deadlift assistance? Do you have a separate deadlift day right now? This also seems like very low volume, what's the rationale behind that?
I'm not really sure how I got down to this amount of volume. When I was doing all of the other stuff, I was pretty tired most of the time, and not making that great of gains. I lowered the volume, and hit key exercises hard. I'm getting stronger now, which is what counts.
The rack pulls are for squat/deadlift assistance. I figure that building my back, glutes, and hams will help my squat along with my dl, and it also has the added benefit of enabling me to strain a bit more. Never really figured out how to strain with GM's.
Side note: I feel that the low volume is working well for my lower body. I am getting stronger on bench, but i still feel that I am lagging somehow on my bench days. Other than close grip benches (and possibly cg inclines), i havent figured out an effective tricep move. With the dynamic days, the skullcrushers kind of aggravate the elbows after a while, so those are out.
How do you like dips?
I never manage to feel them in my triceps, always pecs. I was considering doing overhead lockouts in the rack (seated). I was reading through old Louie Simmons and Anthony Ditillo articles and they mentioned these as good tricep builders.
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