Quote (Ladsy @ May 25 2013 01:10pm)
i weigh almost 105 kg, i wanna be able to do more pullups
tipz?
Shit head answer. Lose weight and get stronger
Actual advice, well that depends. Military people who want to be good specifically at pull ups would get different advice, so tell me if you want to be good at JUST pull ups, or better at pull ups in general.
Quote (Diamondbacks @ May 25 2013 01:16pm)
What are some of your favorite exercises for building raw strength that directly relates to sprinting and explosive strength?
Anything with bands or chains will help, ESPECIALLY bands because they are actively pulling against you.
For specific exercises box squats will help you tremendously, so will jumping on boxes(hold dumbbells or weight vest)
You basically want to train for power, so any variation of squats, good mornings dead lifts etc. They all complement each other, and will have a carry over. You'll want to do them heavy so you get stronger and that will translate into you being faster and having better explosive strength. I'll say it again, get some bands and chains and you'll love them. I can not put it into words how explosive they will make you.
I'd recommend you look into speed work that Westside does as that helps build explosiveness, then apply it to your training. When you have a general grasp of it come back and I'll clear up any confusing parts.
Quote (xGeArz @ May 25 2013 01:20pm)
What is your current westside template?
Westiside is a conjugate system, so there is no set template. I just finished a wave and I am starting a new one.
On ME days (M/W) we do a squat or bench varation, and I decide on which I need to do at the gym. My personal weakness for lower body is hams, so I do a lot of good mornings. For bench, tris are weak on me, so I try to do something that hits tris extra hard.
F/S is DE. I had a hurt foot so I didnt do them yesturday, but todays workout was this
Balastic bench with dumb bells hanging about 1.5 feet, 9x3
drop weight, keep the DBs hanging 3x10
Rolling tri kick backs 5x15
1 arm DB row 3x20
tri push down 5x20
Hammer curls 3x10
Rear delt flys 1x15 2x10
Band pull aparts 3x25
Heavy side bends 3x10
Every 3 weeks I completely change accessories, except a couple because I 1. Have limited machines, BUT I do change my rep ranges and weight.