End of week May 11/12 thru May 19

Friday 11th
A.Box squat w/choked light bands: 8x2 @ 55%
B. DE deadlifts: 8x1 @ 55% modified sumo
C. Good morning: 3x8/175 (cambered squat bar)
D1. Roll outs: 3x8
D2. S/S Kneeling adduction mob drill 2x10/side
D3. DB goblet lateral lunge: 2x8/side

Saturday 12th
A. Reverse band bench (average band choked from top of short rack): work up to 405x1, add Slingshot 425x1, 445x1, 405x4 (all medium grip)
B. Bandbell bar standing press: 2x25 light
C. Hammer rows w/choked light band: 3x8
D1.DB triceps extension 3x30s
D2. BB curls 3x30s
E1. Close grip barbell push-ups: 3x30s
E2. SA lat pull down 2x12

Monday May 14-ME Lower
A. Box squat w/choked light band: work up to 365x1, 405x1, 425x1, 445x1, 480x1 (cambered squat bar) bands adding approximately 85 lbs. at top

Tuesday May 15-Supp./Acc. work
A1. GHR: 3x7
A2. 45* Lat pull downs w/ very wide grip (to upper rib cage): 4x10
B. BB curls 3x30s
C. Pulsing Helicopters 2x30s cw/ccw
D. Sled pulls: 8x75 feet w/90 lbs.

Friday May 18
Box squat w/choked light bands: 5x2 @ 60% then 325x1, 350x1, 375x1
DE deadlifts: 5x1 @ 60% (3 sumo and 2 conventional), then 355x1, 405x1, 425x1 all conventional
*hips still sore from Monday's ME work so pulled conventional instead of sumo
Sled drags: 6x50 steps 90 (2), 135 (4)

Saturday May 19
Reverse band bench w/choked strong bands (top of short rack): work to 365x3, 405x3, 435x3, 455x3, 365x4 all medium grip
Incline press close grip: 3x5/ 135, 160, 180, 135x15
Hammer rows w/choked light bands: 3x12/ 110, 130 (2 sets)
DB triceps extension-elbows out: 3x30s
BB curls: 3x30s
SA lat pull downs: 3x12
CG BB push-ups: 3x30s
Dragon flag: 3x6

Warm-ups consist of whatever I feel like I need for the day; a combination of Amp'd warm-ups, long mobility type warm-ups, long sets starting with the bar and working up or whatever else is necessary. After eight weeks of SE work with reverse bands, the results of the "experiment" are that I got a little weaker. Not drastically, but not feeling as strong as I did when I started. It sounded like a good idea at the time but in hindsight I think I was getting lazy with a lot of other crap going on; I was coasting.
I based the upper body band work on a PM 405 bench with the bands choked from the top of a 7 foot rack. (Previously, all my band work had been done with bands choked at the top of an 8 foot-plus rack. The difference is about 50 lbs. Incidentally the extra foot and a half difference between pulling reverse band deadlifts @ 5'06" and 7' plus is approximately 100 lbs.). A lot of times I will use a percieved max (PM) when training alone so as not to cause myself "serious physical harm".

At the end of 8 weeks, I hit an actual 405 1RM. Same grip. Same set-up. In the squat, everything began to feel heavier (because I was getting weaker...). So I surprised myself with the box squat PR Monday. (Of course I have always had a "good" box squat! lol) By Friday after I had warmed up and started squatting I felt it (the remanants of Monday's work out) in my hips and when I gor to my singles, in my glutes and hams. So I stopped short of where I wanted to go. I intended to pull a heavy sumo single but the first time I got into position to do that, my hips again said "no". So I switched to conventional.

I thought there was a chance I might not be "over" Monday's training by Friday. So next time I plan my heavy Friday single, I will plan accordingly with Monday's workload.

I was happy with the strong band workout on Saturday.
Rumors of my demise have been exaggerated.

Stay strong,
Ed T.