03.27
Squat
Group 1: Vogelp0hl, Wenning, Panora, Fought
The general setup for these guys was a blue band side. But they ended up doing things slightly different, as Greg and Matt squatted into the giant foam block for doubles with plate weight with the bands, working up to 7 plates per side and bands for doubles. The Chucks free squatted and added a monster chain per side with the blue band, taking doubles. These guys were followed by Strong, Jerry O, Hauss, and Roush.
Group 2: Johnston, Meyers, Schwab, Dague
Johnston and Schwab started the next phase of their cycle for the Iron House, Dague and Jeremiah joined in for some hanging monster-miniband free squats with briefs and suits. Jeremiah is battling some injuries and wisely shut it down early. Dague worked up to a nice 800. Schwab finished with 950. Johnston was fighting his suit, and after not hitting depth at 860, switched to Dague’s Leviathan and looked much better with singles of 860, 910, 950, and finished with a somewhat shaky 1000 as he got off-balance, but came up with the weight. Nothing like trying out unfamiliar gear with 860 on your back.
Group 3: Henry, Fleming, Gualtieri, Gretsky
This group used the foam cushion on the box, and chains setup to the floor, for doubles. And for a change, they finished squatting before another group.
Deadlift
Straight weight deadlifts from the floor, using competition stance, for singles. Most everyone stopped well short of a max except for the group doing the Iron House, who worked up to close to openers.
Powerpohl
No Powerpohl for me this week, so I didn’t see the exact setup, but several groups did it after pulling. I believe the setup was 2 plates on the pole and then chains hanging off the end and dragging, for 30 yard trips.
Most everyone finished up with ab work and shrugs.
I’ve noticed that the majority of yalls assistance exercises are geared directly towards lower back and abs while yall do very little “direct” hamstring work like Glute-Ham Raises and Leg Curls. I was just wondering what was the reasoning behind that? Its obviuosly working, I was just curious.
You’ll usually see us do “direct” hamstring work like GHR’s and an occassional SLDL on Tuesdays and not on our squat and deadlift day. We get plenty of hamstring work already with squatting, and pulling, and when the Powerpohl is added to the mix. You won’t see many GHR’s logged by me for now, it’s the one movement that still bothers my torn MCL, but they are done quite a bit in the gym.
Thanks for the reply!
I was also curious as to how yall set up your Bench days. Do yall still do an actual Max Effort day and a Dynamic day or do you just perform a Bench Press day and a BP Assistance day similar to your SQ/DL training? Also when do yall incorporate shirt work into mix?
Thanks for your time,
Brian
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