video from friday

some dynamic box squats and bolt thrower. boring video but whatever. doing this light speed work doesn't feel like shit when i do it....but im starting to wreak of the benefits and its only week 2. oh yeah and this is my bands setup until i get new squat bands.

got some feedback from my friend lones regarding the band setup and its affect on my form. I need to roll them back on the bar a few inches cause its keeping me from dropping back far enough.

"Nice work. Here's what I saw:

Scoot those bands back a little bit so you can sit back more, they're pulling you a little forward

Arch more from the start...try to touch your traps to your ass

Sit back just a tad more from the get go, and push your hips back. You'll activate the muscles of your posterior chain even more, and they'll be even faster"

9/24/10 DYNAMIC SQUAT/DL

Dynamic DL

10x2 135+minimonsters (estimated 135 pds of tension at top.)

Dynamic Box Squat

10x2 135+minimonsters

Good Mornings

5setsx10rep 135,145,155,165,165

Leg Curls

3x 10 135
2x 10 145

Abs

weighted and unweighted sit-ups

Since we only have mini bands we tried to think of a creative way to use them for the squat. I came up with an idea that proved to be very useful. We set up the bands and weight on the bar. Then i pulled the bands down and mike set the pins at 4 holes up. This provided well enough tension at the top possibly breaking 135 and kept tight into the bottom while de-loading the bands. Never heard of this done before, but it worked excellent. I kept the weight super light and concentrated real hard on explosive speed rather than how much weight I was pulling. Supplementary work went good, along with the hilarity of mike trying to one up me with weighted sit-ups and slamming his head into the ground. Promise ill have videos up real soon.