All my friends are home bloating so I trained alone today...
Warm-ups: roller &mobility work, X-band walk, TKE's, etcetera
Overhead or reverse band deadlifts-with blue bands-conventional stance-with bands hung @ 66" off floor 185-pounds equals 0 on the floor: work up to 465x1, 515x1, 555x1, 610x1 (425-pounds bar weight at floor) This was a PR for me. Last time I did these I pulled 605 sumo. Considering the loss in bodyweight (20+ pounds to date) I am ecstatic.
Glute ham raises (pin in 4th hole): 3x10
45* Reverse hyper w/ strap: 3x12/ 200, 400, 600
Low pulley rows w/ v-bar: 4x12/ 175, 225, 275, 300, 150 x 30 seconds (25+/- reps)
Standing abs w/ blue band: 4x 12
Hanging the bar from the bands is referred to as "The Lightened Method". It teaches the lifter speed; to accelerate the bar to be able to complete the lift. It is also used while benchpressing by hanging the bands from the top of the power rack (7' tall). I have pr's using the green (average) and blue (strong) bands deadlifting conventionally and sumo style and benchpressing with the green and blue bands using various grips. Setting new pr's in these (and many other) lifts enable my main lifts (squat, bench and deadlift) to go up as I get stronger. This is conjugate training. One of the biggest things that has helped me get stronger is getting faster. I am learning to accelerate the bar with maximal force. End of today's lesson. (And it was fun!)
Stay strong,
Ed T.
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