Post by jack on Oct 13, 2003 17:18:09 GMT -6
I adjusted my chains so that they were totally deloaded on the bottom as opposed to what I'd been doing with more weight at the top and about a 1/3 deload on the floor. I think I can add another chain now and I felt fast(for me) at 270. I only did 8x2 but could have added another 4 sets but the higher box helped. Powered by Amp 
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Speed box squats( 13.5" box,suit and belt,65%)--8x2x270 + two sets of chain,ea. side( 5/8 & 3/8);
GHR--1x10 + one 3/8 chain @ floor elevation,4x10 + 2-3/8 chain and 1x20 + 2-3/8 chain @ 2" rear elevation--the 20 was "tuff"....I was really struggling the last 3 reps;
Rev. hypers--1x12x90,110,130;
Kneeling ab pulldowns--2x8x70,2x8x80,2x8x90,2x8x100;
BB roller--3x10 ( this feels better as a back stretch. I don't feel much in my abs on this one but maybe I don't do enough reps);
Hanging Ab raises--3x12 knees up;
Reverse BB curl--1x8x45,50,55,60,65,70,75; 1x6x80;
Hammer curls--3x10x35.
I'm not getting heavier,I'm getting thicker .
.Speed box squats( 13.5" box,suit and belt,65%)--8x2x270 + two sets of chain,ea. side( 5/8 & 3/8);
GHR--1x10 + one 3/8 chain @ floor elevation,4x10 + 2-3/8 chain and 1x20 + 2-3/8 chain @ 2" rear elevation--the 20 was "tuff"....I was really struggling the last 3 reps;
Rev. hypers--1x12x90,110,130;
Kneeling ab pulldowns--2x8x70,2x8x80,2x8x90,2x8x100;
BB roller--3x10 ( this feels better as a back stretch. I don't feel much in my abs on this one but maybe I don't do enough reps);
Hanging Ab raises--3x12 knees up;
Reverse BB curl--1x8x45,50,55,60,65,70,75; 1x6x80;
Hammer curls--3x10x35.
I'm not getting heavier,I'm getting thicker
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And so my week begins.