Search:

Type: Posts; User: ballast; Keyword(s):

Page 1 of 9 1 2 3 4

Search: Search took 0.05 seconds.

  1. Replies
    5
    Views
    311

    2 Sept DE Squat/Deadlift

    1. Speed Squats 8x2 @ 185ibs -60 sec rest intervals
    2. Speed Deadlifts 5x1 @ 275ibs -20 sec rest intervals
    3. Glute-Ham Raises 3x6 @ 10ibs -2 min rest intervals
    4. Static Rack Crunches 5x5 @...
  2. Replies
    5
    Views
    311

    31 Aug ME Bench

    1. Decline Bench Press w/ 19" grip
    1x1 @ 245ibs
    2. Decline Bench Press w/ 15" grip
    3x6 @ 185ibs -2 min rest intervals
    3. One-Arm Dumbell Rows
    4x8 @ 65ibs -2 min rest intervals
    ...
  3. Replies
    10
    Views
    483

    Glute-ham raises followed closely by good...

    Glute-ham raises followed closely by good mornings.
  4. Replies
    5
    Views
    311

    29 Aug 02 ME Squat/Deadlift

    1. Bottom-Position Zercher Squats(thighs parallel at start) 1x1 @ 295ibs
    2. Bent-Over Good Mornings(wide stance) 1x8 @ 185ibs
    3. Dumbell Side Bends 5x8 @ 95ibs -2 min rest intervals
    4. Hanging...
  5. Replies
    5
    Views
    311

    Speed Bench

    1. Speed Benches 9x3 @ 135ibs(3 grips used) -30 sec rest intervals
    2. Decline Dumbell Bench Presses 2x8 @ 75ibs -2 min rest intervals
    3. One-Arm Dumbell Rows 6x8 @ 55ibs(2 grips used) -90 sec...
  6. Replies
    15
    Views
    622

    I wouldn't use the smith machine for squats.Too...

    I wouldn't use the smith machine for squats.Too fixed of a position.Until you get your form down, you could use front squats as a warm-up for your back squats.Because of the upright posture required,...
  7. Replies
    5
    Views
    311

    Dynamic Squat/Deadlift

    26 AUG

    1. Speed Squats 10x2 @ 165ibs -60 sec rest intervals
    1x1 @ 255ibs(speed was about 75% of that for 165)
    2. Speed Deadlifts 5x1 @ 255ibs -20 sec rest...
  8. Replies
    5
    Views
    311

    Ballast's Westside-Modified

    Just started Westside training again and am in the middle of my third week back.I'll just list the main stuff in order to catch myself up to date.My modification to the original Westside program, is...
  9. Replies
    3
    Views
    327

    I do the rack version as I don't have access to...

    I do the rack version as I don't have access to the chains yet, and I agree, they are awesome.These have really helped improve my squats and deadlifts.I have two heights I place the pins at; 39" and...
  10. Thread: boxing

    by ballast
    Replies
    16
    Views
    1,035

    ElPietro-That's actually a very good point.I'm a...

    ElPietro-That's actually a very good point.I'm a defensive person by nature, so don't take my responses personally.No worries.Thanks for being civil.
  11. Thread: boxing

    by ballast
    Replies
    16
    Views
    1,035

    ElPietro-First of all, instead of debating this...

    ElPietro-First of all, instead of debating this in a polite manner you immediately insult me by saying that my advice is not good and you doubt I have ever boxed(even though YOU are the one who has...
  12. Thread: boxing

    by ballast
    Replies
    16
    Views
    1,035

    Sorry to disappoint you ElPietro, but I was a...

    Sorry to disappoint you ElPietro, but I was a boxer for many years.The routine I posted didn't include any exercises which utilized the pushing muscles because they are the most heavily recruited...
  13. Thread: boxing

    by ballast
    Replies
    16
    Views
    1,035

    If you wanted to try both, you should eliminate...

    If you wanted to try both, you should eliminate all exercises that involve the pushing muscles(chest,delts,tris) and cut out all isolation type exercises.By boxing AND doing benches,overheads and tri...
  14. Replies
    59
    Views
    7,234

    Sorry bout dat.Try this one: ...

    Sorry bout dat.Try this one:

    http://www.olympus.net/personal/cablebar/QDEX.htm
  15. Replies
    59
    Views
    7,234

    I think it is vastly underated.The 5x5 system is...

    I think it is vastly underated.The 5x5 system is what a majority of trainees used with great success back in the day.Great for size and strength gains IMO.Here's another take on it from a...
  16. Dips on a set of parallel bars are one of the...

    Dips on a set of parallel bars are one of the best exercises for the chest and tricep muscles IMO.They are an awesome strength exercise if you have a set of "healthy" shoulders.Monstar, I think that...
  17. Thread: abs

    by ballast
    Replies
    11
    Views
    457

    Heres a routine that I've found helps to...

    Heres a routine that I've found helps to strengthen my abs/obliques pretty well:
    1.Static Pause Dumbell Crunches* 3 sets x 5 reps
    2.Saxon Side Bends** 3 sets x 8 reps
    3.Hanging Leg Raises 3...
  18. Replies
    2
    Views
    368

    I think that good mornings are one of the best...

    I think that good mornings are one of the best exercises for strengthening the posterior chain(low back,glutes,hams).They have been a tremendous help in strengthening my squats and deadlifts.Just...
  19. Replies
    14
    Views
    386

    Monstar-I always use my non-working hand to...

    Monstar-I always use my non-working hand to support me.The reason is, that with this exercise, I'm trying to focus on the traps.
  20. Replies
    14
    Views
    386

    These are awesome.When I do them, I use a static...

    These are awesome.When I do them, I use a static hold at the top of each rep for atleast 2 seconds.I started using these because my right trap is slightly smaller than my left.They are awesome for...
Results 1 to 20 of 166
Page 1 of 9 1 2 3 4