ME Lower

For Monday June 15 w/ 4Board

Max Effort lower body

Warm-ups: foam roller, ankle mobility, leg swings, TKE's, DB hip swings, reverse planks, x-band walk

Overhead band pulls: green bands 145-pounds=0 sumo style pull worked up to 415x1, 465x1, 505x1, 580x1 (pr) (wearing groove briefs)

Sled pulls: 4x60 yds w/180-pounds

45* Reverse hyper w/ foot bar 3x20/ 380

Chest supported rows: 90x15, 135x6, 180x6, 205x6, 225x6

Standing pulldowns w/ v-bar: 3x15/ 100, 110, 130

Hanging leg raises w/ DB: 5x8-15/ 5, 8, 10, bodywt.x15x2 sets



Walked in the evening.



The overhead band pulls (or reverse deadlift or lightened deadlift for lack of a better description) are performed by looping or choking Jump Stretch bands approximately 5'6", hanging a bar in the bands and adding weight until the bar just touches the floor. In this case, green bands were used and 145=0 on the floor. I had to choke the bands over the safety bars because they aren't removable from the rack at my gym. Also used spin-lock collars on the inside of the weight plates so the plates cleared the bottom of the power rack. So on the floor the 580 was approx. 435. The weight gets heavier as you stand up; again, encouraging you to lift faster.



The PR was nice because the old "record" I did pulling conventional style. I decided to pull sumo on a whim. 4Board pulled an ugly 580 sumo; a PR for him too. And this was his first time trying sumo-style deads! Then to rub it in, he switched to conventional style and hit another PR with 605. So not wanting to look like a vag, I thought I'd give it a go. Back to conventional for me, I got it about an inch off the floor and I was done. The 580 had sucked the life out of me I am sorry to say.



Still have my man card (for now),

Ed T.