DE Lower

Wednesday August 19, 2009

DE Lower

Warmups
Box squat w/ safety squat bar-box and 4 mats-w/ groove briefs-medium stance: work up to 8x2 w/ 305 (60%). Moved feet out wide for last 3 sets.
Speed pulls (deadlifts)-on Jump Stretch platform w/ mini-bands doubled-sumo stance: work up to 275 x1 x6 sets (30 seconds rest between sets)
Glute ham raises: 3x5/ 25-pound plate (all at 4th pin)
45* Reverse hyper w/ straps: 200x10, 400x10 x2 sets, 490x10 x 2 sets
Shrugs: 3x10/ 405, 495, 585
Bridge circut

For some reason this training seemed to take f-o-r-e-v-e-r!!!!! At any rate whatever the cause of the delay, it happened. The doubled mini-bands attached to the Jump Stretch platform provide approximately 100-pounds of tension at the bottom and 200-pounds at the top. They work in the same way as attaching the bands (or chains) to a barbell while squatting or benchpressing. But they add resistance to the bar at the bottom AND the top (unlike chains). They help accomodate resistance and create overspeed eccentrics (a stronger stretch reflex). I wore the groove briefs because my hips have been feeling "beat up" and I wanted to squat wider today and pull sumo-style for a change. I still plan on limiting the number of wide stance squats and pulls I do but I do not want to completely avoid them.


Walked in the evening.


On Thursday I pushed the Prowler (between raindrops) 8 trips w/ 140# for 30 yards (and walked in the morning).

Stay strong,
Ed T.