Off Season Training

[barbe705]

when I did them I went well into parallel and maybe a slight bit past.  in the pulcinella video he's really not getting close to that.  I guess I'm going too deep and making it a lot harder. 

when you talk about how deep our going, are you using a mirror?  how do you judge your depth?

maybe next time I go to the gym I'll talk to the real powerlifters there and see how they judge depth, set up, etc. 

it's possible that this is just and exercise that my body doesn't jive with and I need to give it a pass.

[Brian Huntley]

I do mine in a power rack on the max effort... (with pins just below parallel, so I can "dump" it if I need to) on the HG ones I don't but I have some guys I work out with that can tell me how "deep" I am going... once you get the hang of it, after you know how far you are going, you will be fine. Louie Simmons has a GREAT explanation on his webiste of everything in great detail on how to do a max effort good morning... and I am living proof that his method does work.  can tell you I hit that 450 today and I am not I any "concerning" pain... just a good muscle soreness.

I do have a mirror in front of where I do them, I like it to make sure my head stays up. If I can't see "over" my head in the mirror I know I am not keeping my head up.

Hope that helps.

BTW I may see you at the next grip contest... LOL

[S. McCracken]

+1 on the mirror, +1 on on thpower rack pins and +1 on the once you do them alot you get a good feel for were you are.
And Nice Job Brian! Everyday it seems your making new gains.

[Brian Huntley]

2/10 Have a cold 

Close Grip Bench

135x8
185x5
225x3
245x2
265x2
285x1
305 missed
295x1

Flat DB Bench

100's x8
110's x8
120's x5

Lat Pull Downs

230x8
250x8x2

Shrug machine

300x20x3

This cold is kicking my BUTT!!

[barbe705]

BTW I may see you at the next grip contest... LOL

my grip training has sort of been screwed up.  I bent my middle finger back and too the side in an accident.  it's been 12 days and I still have swelling in the back of my hand and pain if I open the hand the whole way.  thank god I didn't see how far the finger went when it happened.

[Brian Huntley]

OUCH... get better soon. My shoulders have been acting up... I think I may go lighter fo a couple of weeks and then get back to the westside upper body work out.

[McBird]

2/10/10 - Dynamic Squat Day

Explosive box squats, 12 inch box - 225lbs, 10 sets at 2 reps each with 45 second rest between each (first seven I got up on my toes with acceleration, last three - um, not so much)...
Raised Stiff Legged Deadlift (bar to toes) - 215x3x8
One Leg Squats (do these, you'll hate 'em) - 4x10 each leg at bodyweight
Bent over kettlebell row @53lb - 4x10
Barbell shrugs - 235x2x15

Rb

[McBird]

I'll weigh in (pun intended) on the Good Morning string. I used to be terrified by this lift. I would do maybe 135 for 10 and thought I'd hung the moon. When I started digging in to the Westside stuff, I was astounded to see guys under 400, 500 even 600 lbs on a GM.

Got to say, once I broke through my personal issues on this lift, it has been the single best thing I've learned. Same thing Brian said, at over 300 my back doesn't hurt - just good muscle soreness. That is a big deal for me, since I had a pretty spectacular back accident when I was 15.

I go to parallel/close to parallel with a slight bend in my knees. I know my knees are bent to much when the bar wants to roll towards my head (shoulders start sagging). I feel that I'm far enough in my waist - I guess everyone will have a different "tell" on where parallel is for them.

Rb

[Brian Huntley]

2/12

Explosive Sumo Squats

225x3
255x3x6

SS

Just below the knee Rack Pull DL

405x5
495x5
585x2
600x1,1 (had to see what 600 felt like locking out... )

Single handed DB Bosu squats

90#DB LH/RH x8
100# DB frt both hands x8

GHR

Me -10# x8x3

SS

Reverse Hypers

10,10,10

[Brian Huntley]

2/14

Dynamic Bench

205x3x9 3 grips

Incline DB Press

90x8
105x8
120x5

Precor Lat Pull Mach.

180x8
200x8
220x8

DB Shrugs

100's x10
110x12x2

Shoulder Press

40x10
50x10
60x8
(at least they feel better today)

Side Lying raises

20x8 each side
25x8x2 each side

Dips
Me 265ish x8x2

Fly machine for the h#$l of it....

[Brian Huntley]

2/15

Max Effort Squat

225x6
315x4
405x3
425x2
445x1
465 fail

Oly Lunges

185x5 each leg
205x5 " "
225x5 " "

Bosu squats plate held overhead

8,8,8

Reverse Hypers

12,12,12

SS

GHR

8,8,8

Adductor Mach.

130x10x3

[McBird]

2/14/2010 - Dynamic bench day

Bench press - 155 lbs with lite bands - 10x3 with varying grips and 45 sec rest between sets
Lying barbell triceps extensions - 105/8, 105/8, 105/7, 105/5
One Arm Press - 53lb kettlebell - 3x10
Bent over barbell row - 185/6, 195/6, 195/6, 195/6

Rb

[McBird]

2/16/10 - ME Squat Day

Low Box Squat - 225/3, 255/3, 275/2, 295/1, 295/1
Glute Ham Raise - 5x5, bodyweight plus 25lbs
Partial Deadlift - 354/20, 345/20, 345/17

And, I now have my first case of lifting strap rash...

[Brian Huntley]

No wonder Rich.... Repping it out!!


2/17

Close grip max effort Bench

185x6
225x5
245x4
265x2
285x1
305x1
315 missed

Incline DB Bench

100'sx8
110'sx8
120'sx5

Lat Pull down machine

200x8
220x8
280x7 help on last 1 for 8

Dumbbell Shrugs

various weights
24 reps total

SS

DB Shoulder press

60's x8
70'sx8
80'sx7

[McBird]

I'm paying for that hi-rep workout this morning - I should have taken an extra recovery day:

2/18/10 - ME Bench day

Floor Press: 135/3, 145/3, 155/3, 165/3, 185/3, 205/1, 205/1
JM Press: 75lb 5x3
One Arm Press: 53lb kettlebell 10 (tops of my forearms all bruised up from two weeks of one arms - had to bail)
GHD sit ups - 17, 12, 7, 5

Rb