Me, Tom, Matt, David Silver from 90210, JB
–JB is falling into a nice program of showing up late and leaving early.
Warmup: Foot MFR, Toe Pulls, Z-Drills, Pressups, Frog Squat-24kg
SSB Box Squat
490×4 (high box)
505×4 (high box, 1/8″ lower)
–Came back very big after last time getting buried by the SSB. Got every rep and had more in the tank, but not much. I think I wasn’t leading enough with the chest a few weeks ago, and I focused on starting the rock off the box with head and shoulders. Every rep was big. After 420 I told Tom the weights don’t feel that heavy, my face feels heavy. The SSB is a big challenge to my upper half and keeping tight, much more than blasting off.
–David figured out what it was like to split the floor and squat wide which was exciting. He doesn’t always come on Wednesdays with us, so he winds up DLing and other lifts that are with more of a straight foot. He is very strong, but he was awkward because he was knee-ing the squat with a fairly narrow, toes straight stance. He grinded out his lifts when he just let his toes glide out to 10-15 degrees. He felt it in his butt, and he knew it right off the bat. He was confused a little bit because the weight was harder when he was using the right muscles/form, but that is motor learning. He has the juice; he just doesn’t know how to get into that gear yet. He will.
–Everybody was strong today. 4 and 5 PR with the SSB easily.
–Rehbands and briefs do nothing. I would get dumped if I didn’t break with my knees as early as I have to with these nothing briefs.
Buffalo Bar GM (barefoot, no belt)
–Totally gassed from squatting. Breakfast was 3 egg whites, apple, and half a Bang. 182.25 BW this morning.
Decline TRX Inverted Rows – 3×10
Armbar 20kg 3×3/3
GHR BW 3×10
Indian Clubs – Prep Technique 3×3/3, 10s each swing
–Going to follow Gray and Bret’s program here. Own each move like it’s a waste of time before even thinking about going to the next one.
Tom got a Reverse Hyper that will be ready for the weekend. I am presenting Saturday, so I won’t use it probably until next week. I am no fan of the Reverse Hyper with big weight. It rounds the spine and hyperextends the way it’s utilized most often. But like the Pavelizer or maybe other things, I’ll give it a try.
Back in 2006 at the greatest powerlifting meet of all time in Lake George, Louie saw Bill Crawford’s version of the reverse hyper where the fulcrum is not at the edge of the pad but rather underneath it. The fulcrum’s forward setup doesn’t let you round underneath the pad because your thighs smack into the pad before hand. The lever is also longer on the way back, so there is a push to keep the weights lower. Louie was impressed with it, and it was very gratifying to hear him say that if anybody was rounding under the reverse hyper, they are doing it wrong. Quote Louie, nevermore.