Today (Monday! I am caught up. Remember!?!) was dynamic effort lower body day. We added a regular band phase before we start the circa-max phase. Because we are
still using the safety squat bar we had to place the bands over 25-pound plates so there was some tension on the bottom. (With a straight bar this would not be an issue). The percentages are a little lower because of the bands. We will still wave the percentages for three weeks (47-51-53 approximate).Warm-ups
Box squat-green bands: work up to 245 for 8x2. Used a medium stance for the first 6 sets then moved out wide for the last 2. Wore groove briefs.
Deadlifts-conventional: work up to 315x1 x6 sets
Glute ham raises: 3x12-15
45* Reverse hypers w/ strap: 400x15, 490x15 x 3 sets
Abs: overhead side bends (Cybex) 3x8/ 4, 6, 8 and Ab wheel rollouts 3x10 both supersetted with mini-band pull-aparts
H-bar pulldowns 3 sets light
The green or average bands apply approximately 190/ 135-pounds of tension at the top/ bottom of the lift respectively. They are choked around dumbbells at the bottom of the power rack.
Back on track,
Ed T.
I can't be held responcible for anything I said today I was sleep walking. I don't remember training but I'm sore so I think I was there
ReplyDeleteWith maybe 20 years of weightlifting, and then an 8 year hiatus, I read your posts and have...no idea what you're talking about.
ReplyDelete"Super-setted mini band pull-aparts"?
I mean, I can guess, but there's a lot of guessing going on today :)
Pretty cool, since it sounds like there's alot of openness to new ideas. Can you throw in 55 sets of squats, just for old times sake?
I guess it doesn't do much good to have comments if you don't know you have them...Better late than never. 4board, you're always sleepwalking nothing new there lol.
ReplyDeleteMike, I'll send you an email. And yes we are planning a squat contest (psssttt. don't tell 4board) in about 2 weeks...