[herderdude]

Here's the squats. Chime in if anybody notices anything. This was high bar, feet well outside of shoulder width. For me, that's the least brain-involved way to squat. All I have to do is open my knees hard and the rest comes naturally.

[herderdude]

Here's how I set up my reverse hypers, if anyone doesn't have access to a reverse hyper but would still like the benefits of it.

[CountryLiftin]

Yeah... No. I'm a broke college kid. I wish. I checked it out and it looks good but literally don't have the spare cash to toss around right now. I've been working at it a good bit, and the last week have been making some good progress. I might get our new PT to check it out. It will be nice in just a few years I will be able to do this stuff myself after I get done with school. I gota deal with BS classes for another year or two though.

Squats look good, and I like how you set that up. I really wana get back squating hard it's pissing me off. I might try and find some way to set up hypers at my gym or home if I gota.

[NomZ]

I have the supple leopard in e-book format...

Herder, with high bar, that's a little more torso lean than I'd like to see.

Going to steal your rev hyper idea.

[rob112]

It's a really good book and very nice to have that many mobility exercises in one place. I have this like "mobility station" and I keep the book there. Very awesome stuff.

Very cool idea for the reverse hyper. Trying to think of a place at my gym to lean on like that.

[CountryLiftin]

I wish I could get it Sean recommended it to me as well.

[Sean1332]

Even just reading on how to stand properly made me more steady walking out a squat.

Reverse hyper-I've neglected it. No more.

and ****in FedEx! First time they ever ask for someone to sign for the package! I'm on duty until Wednesday and wifey works during the day so I'll get your Rage then (I'll let ya know how you smell)

[bolt10]

In on reverse hyper love. One of my favorite (and only) machines in my gym.

[jimbuick]

I have the supple leopard in e-book format...

Herder, with high bar, that's a little more torso lean than I'd like to see.

Going to steal your rev hyper idea.

How much did it cost you in ebook?

[herderdude]

I have the supple leopard in e-book format...

Herder, with high bar, that's a little more torso lean than I'd like to see.

Going to steal your rev hyper idea.

I'm having a bad time with that. It's like I'm squatting low bar with a high bar. Got any tips or cues?

[herderdude]

Even just reading on how to stand properly made me more steady walking out a squat.

Reverse hyper-I've neglected it. No more.

and ****in FedEx! First time they ever ask for someone to sign for the package! I'm on duty until Wednesday and wifey works during the day so I'll get your Rage then (I'll let ya know how you smell)

Dude, that sucks bad! It's definitely gonna reek. I made sure to grind the sweat into it and eat sardines and pickles and **** before each bench session.

[jem6702]

Use a similar set up for reverse hypers as well. Get a bit more range of motion as my head ends up down below parallel.

[herderdude]

Use a similar set up for reverse hypers as well. Get a bit more range of motion as my head ends up down below parallel.

Yeah that's why I moved the roller pads to the bottom pin. I bend my knees to get fully rotated under since it's a little close to the floor. Could maybe put a plate under the one side. I also noticed on that set that I didn't get a full contraction at the top. This is why I video my sets.

[herderdude]

6/12 Rep Bench

Bench
Barx100 total
95-225x8 a quarter at a time
275x11 PR

http://www.youtube.com/watch?v=Xu_VqIB_74c

300x2 got a little big for my britches there
225x14

Dips
BWx20,15, 10

BB Extension
135x10

If you couldn't already tell, triceps were GONE.

Lateral Raise
25x10x5

DB Row (loose form, could almost call them Krocs if I had actually repped them)
130x10x2

Cat Back Lat Pull
20,15, 8/6/4 Rest Pause

Facepull/Pullapart
10x4/10x4

Poundstone Curls (light rest pause bb curl)
65x25,10, 8, 7 (50 total)

Today I felt like a million bucks and a pair of titties. Hit a PR, wore myself out on all variations of assistance lifts and did it all in 75 minutes from in the door to out the door. Good stuff.

I highly recommend the new bench setup. Get into your best arch with your head on the end of the bench, then lift up again and have your spotter push your shoulders down. Really maximizes arch and MORE IMPORTANTLY it really makes sure you're on your traps.

[Sean1332]

Sure that wasnt 185 instead of 275? Looked easy as hell. I like the set up too.

[herderdude]

Sure that wasnt 185 instead of 275? Looked easy as hell. I like the set up too.

Lol. Felt like 185 on the unrack. I knew on my first eccentric that it was PR time. The setup is nice. I have a feeling that it will be crucial for shirted benching in the future. Give it a try.

[Sean1332]

Lol. Felt like 185 on the unrack. I knew on my first eccentric that it was PR time. The setup is nice. I have a feeling that it will be crucial for shirted benching in the future. Give it a try.

Absolutely will.

[rob112]

Man that looked easy! Awesome work man.

[CincyKiller45]

Dude, great work. I need to consider training shirtless. I'm sure it adds an additional 25 horsepower.

[CountryLiftin]

Definitely good form getting into the bench. Looked great and nice work. Mad strength man.

[herderdude]

Dude, great work. I need to consider training shirtless. I'm sure it adds an additional 25 horsepower.

When you're big and fat and training in a building without insulation, it adds countless poundage to the session. I'd be 198 in a hurry if I trained in a sweatshirt.

[CincyKiller45]

When you're big and fat and training in a building without insulation, it adds countless poundage to the session. I'd be 198 in a hurry if I trained in a sweatshirt.

You'd be a hoss at 198. Not that you're considering it.

[herderdude]

I'm really just going with whatever I weigh. I don't eat breakfast, because I like to sleep in. For lunch I eat as many calories as I can and still move outside in whatever the weather is, and then for dinner I usually have an extravagant meal featuring a pork product. That's the secret to the incredible strength of the Eastern Europeans.

[CountryLiftin]

I'm really just going with whatever I weigh. I don't eat breakfast, because I like to sleep in. For lunch I eat as many calories as I can and still move outside in whatever the weather is, and then for dinner I usually have an extravagant meal featuring a pork product. That's the secret to the incredible strength of the Eastern Europeans.

This is true. I don't know how many whole hogs I've consumed in my life time.

[herderdude]

Pulled pork sammitch and doing wood before rep deadlifts. Today is gonna be a strong day.