This weekend I was in Akron helping some of my online clients from Akron Barbell Club. They are doing a great job and I'll be posting some cool video from today's session soon. Several club members are preparing to compete at Deadlift for Hope next weekend, hosted by Matt & Julia Ladewski. After helping them in the AM and then grabbing some Chipotle for lunch it was back to the gym to train myself..
Today's Movement was SS Yoke Bar Box Squats w/ Hanging Kettlebells @ The University of Akron:
A1. Spud Strap Ab Pulldowns - 4x10
A2. Glute Ham Raise - 4x5
B. SS Yoke Bar Box Squats w/ Hanging 40lb Kettlebells (in Metal Ace Briefs)
[youtube=https://www.youtube.com/watch?v=iufoeiS0I9I]
To parallel box:
265x5
265x5 (add kettlebells)
300x3
335x2
355x2
To below parallel box:
265x2
300x2
355x1
*A few weeks back Todd Brock, Mario D'Amico, Bruce Mason and I used hanging kettlebells for Cambered Bar box squats out of a monolift, so I decided to rotate them in today for SSB squats. Walking them out however was BRUTAL, once the kettlebells started swinging it was really tough to stay in a good position through the whole squat. As soon as you come up off the box the bells swing forward and if you aren't tight enough you will get stapled. This is a great movement for putting you in a not-ideal position and forcing you to recover. This will be something I will definitely be rotating in, because it hammers my upper back weakness and also helps me get a lot out of lighter weights (my goal when further from a meet).
C. Smith Machine Dimel Variation - 4x12 w/ whatever 2 plates and a 25 is on each side is on a smith machine..
[youtube=https://www.youtube.com/watch?v=PI8ePhcCq7g]
*This is a really back-loaded version of the Dimel Deadlift that I started doing a few weeks back. The goal is to stay with your weight so far back in your heels that if you let go of the bar you'd fall backwards. Use enough weight and your glutes/hamstrings will be really feeling it. Below is the rack strip version that I did last week (and the one I prefer, but smith machine does the trick too)
[youtube=https://www.youtube.com/watch?v=UyYLK4sW8J4]
..There was a snowstorm coming in to northeast Ohio that evening, so I had to call it a day there so I could make my way back home to Athens. Good session and another step moving forward..
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