Who: Absolutely ME!
What: Dynamic Effort Box Squats, Speed Bench, The Deadlift Mission
When: Wednesday, November 11th, 2015
Where: THE House of Biceps
Why: A local sponsor of mine called me Wednesday morning and told me to come by the store. They help me with supplements but I haven't been using much lately because I'm fairly stocked up. When I got to the store they had me a new stock of chains waiting for me. SO THEY HAD TO BE USED! It is law!
The plan was 45% in straight weight and continually add (around) 10% of chain weight for 2 sets of 2 in each set. I've been doing this for a long time and I'm getting brutally stronger at it.
For Bench the plan was to lower the volume, increase the weight, and increase the work done with The OBB Power Handles. Basically more accessory work instead of core/speed work.
Deadlift: I wanted to pull 600 lbs but I'd have settled with 260 kg (484 Freedom Units) for a SAFE SINGLE. Still working around my entire right arm.
Box Squats, SS Yoke Bar
332 x 2 x 2
+ 70 chains and briefs x 2 x 2
+ 70 chains x 2 x 2
+ 55 chains x 2 x 2
+ 55 chains x 2 x 2
+ 55 chains x 2 x 2
+ 35 chains x 2 x 2
372 + 340 chains x 1, lower the box an inch
Bench Press
135 + doubled mini bands 5
179 x 4
201 x 3 x 2 sets
+ doubled micro mini bands x 2 x 2
replace micro mini with 2nd set of doubled mini bands x 2 x 2
+ doubled micro mini bands x 2 x 2
201 + doubled mini bands + OBB Handles hanging x 2 x 3 sets (KILLERS!)
Deadlifts
warm ups
230 kg x 1
250/551 x 1
275/606 x 1, Post Injury PR
ABS
BodyWeight x 6
10 kg x 6
GHR
Bodyweight x 6
Average Band x 6
AND I WAS TOAST!!!!!
