DE Lower Body

Today will be the third part of our pendulum wave dynamic squat.

Do 8-10sets of 2 reps at 60% of your 1RM.

(Remember, these percentages are just ballparks, you want to use a weight that you can move the bar at MAXIMUM VELOCITY. Speed is the name of the game today. If you are at 60% or you 1RM and your form is sloppy or you're moving slow as hell, take the weight DOWN. Heavy weights are for Max Effort Day. The biggest problem people face on this program is going too heavy on Dynamic Day.)

Accessory Work:

8-10 sets of 1 speed pulls

3x10 Seated Good Mornings

3x10 Belt Squats (Use the belt that we usually use for weighted pullups)

Abs of your choice
(Choose between grappler, weighted GHD's, standing banded abdominals, or 1.5 minute L-Hold)

Banded abductors x 100

Speed Squats:

http://www.youtube.com/watch?v=7j8Q-R-QfN8&feature=related

Speed Pulls:

http://www.youtube.com/watch?v=ef7DIKbJEpE

Seated Good Mornings:

http://www.youtube.com/watch?v=VbPWMs-iTR0&feature=related

Belt Squats:

http://www.youtube.com/watch?v=oFlmG-wYi_Q&feature=related

Grappler:

http://www.youtube.com/watch?v=_Yvko69jnug

Upright Abs:

http://www.youtube.com/watch?v=Ht-eIHPH388&feature=channel

First Post

Alright let's get the ball rolling on this blog. I will recap everything we have done in the past couple weeks soon.

Yesterday Glenn, Eric, Billy S and I did a max effort upper body day.

1 rep max banded strict press. We used the purple bands.

Billy- 70?
Glenn- 135
Kurt- 155
Eric- 165?

Randy did 145 at the west loop.

We then worked on rack bench presses. These were pure concentric, as in zero velocity, set up at sticking point height. Some repped out the weight while others worked up to singles.

Billy- 135 - 145 - 155
Kurt- 225 - 225 - 255
Eric- 225 - 315 - 275
Glenn- don't remember, something ridiculous.

Eric and billy did tricep rollbacks with dumbells.

Glenn and Kurt worked up to 585 holding the lockout on bench.


http://www.youtube.com/watch?v=Dh3t6T-nqP0