Last Three Workouts!!!

[redneck 6]

DE SQ/DL
I'M kind of doing a circa-maximal with chains since we don't have bands yet.
Speed Squats
6x2x425+120lbs of chains at the top
Speed Pulls
10x1x345+100lbs of chains
Bent legged pull throughs
3x15x12o
Hyperextensions
3x12x75
Roman chair Abs
4x12x25 plate
Shrugs
1x315x15
2x405x12

DE bench
Speed BEnch
9x3x225+80lbs of chains at top
Push-ups
1x15xbw
1x12x45
3x10x100
Rope pushdowns
3x12x110
cable up-right rows
3x12x110
Preacher curls
3x10x100

ME SQ/DL
Deadlifts off 2 one inch boards
615x1
650x0
zercher squats
1x10x45
1x5x135
2x5x225
2x3x315
Stability ball GHR (Killer, puts a GHR bench to shame)
3x10xbw
Pull down ABS
3x15x110
2x10xheavy
V-bar Pull-downs
3x12x150

 

[Frank White]

Hey Red!
It looks like you are throwing some good weights around! I have a question for you on the stability ball GHR's. How do you do these and how do you set this up and hook your legs into something? Thanks in advance!

Frank

 

[redneck 6]

Thanks Frank!!! I hoping to hit alittle big number on the pulls, but that will come in time. We set the Stability ball GHR up by putting the front of the ball up against the deadlift platform, then putting our feet on the side of the box we do DE SQ/DL with which is about 12inchs tall stretching out to were your upper body is hanging off the ball just like a regular GHR. Then my training partner puts one knee on the box and holds my legs at the ankles. You just start doing the ghr like you were on the bench, but I promise you it will hit your hams and glutes alot harder.
P.S. We put a 100lb. plate behind the box. Hope this helps!!!
I'm also going to build something to do these in sometime in the next week or so.

 

[Frank White]

Hey Red!
I am not 100% sure on how to set this up, I have an idea but I'm not positive. If you only had a picture that would be priceless! I am going to try and find a way to use the ball for GHR's. We also have a poor man's GHR and a 45 degree back raise that I can fool around with and remove the pad and add the ball to it.

Frank

 

[ESCALADE]

hey Red... nice seeing u my man.... awesome numbers.

 

[redneck 6]

Thanks man!!! Frank I don't have anyway to post a picture or I would send you one. If you can get something to hold the ball in front so that it doesn't move than put your feet on the wall and have your training partners hold your ankles it would work as well, we have a 4x4 deadlft platform that is build out of plywood and 2x4's that we use. The ball also should not be any higher than your waist.

 

[Frank White]

Yesterday we played around with a few things, like I said we have a poor mans CHG raise, that is very hard and there is no way to cheat. What we did was jam a 65cm stability ball under the side of a bench. We kneeled on the ball and had someone hold our ankles onthe bench. I thought my hamstrings were going to rip off the bone! When you have no push plate it is 10 times harder!