Week 2 of this mini cycle brings us to max effort doubles and some more reverse band fun. It's been spot on taking what we did for ME work and turning it into a moderate load via reverse bands, with a very strong intent to MOVE THE BAR FAST.
Now, you should always have the intent to move weight fast, even if it's heavy. Of course as you approach a near max weight, the bar will slow down but the intent is there. If you utilize speed work to its fullest, then you'll understand this concept. So take that same idea and apply it to any day, any set, any rep.
STARTING WITH THE BAR. Move the bar fast. Move 95 fast. Move 135 fast. Once your body is warm, begin to move the bar with intent. As the weight gets heavier, you've now recruited and "woken up" a ton more muscle fibers.
Some of my "fastest" sets/workouts were done on speed days. Starting with 50-60% bar weight, things were flying. I'd gradually increase the weight over my working sets until I was performing singles over 80% (plus bands/chains), moving just as fast as 50%. Body was primed and ready.
MONDAY
*SSB squat + Chains, worked up to 205x2
*SSB squat +Reverse Band mini 3x5
*SSB Bar GM’s to Squat 3x8
*Laying Hamstring Curls 3x15
*Single Leg RDL off Supported Row 3x10
WEDNESDAY
*Axle Bar Bench, worked up to 180x2
*Add Reverse Band monster minis 3x5 @ 180
*Bent Over Barbell Rows 4x10
*Blast Strap Tricep Extensions 4x12
*A1) Seated Banded Rows 4x20
*A2) Spider Crawls 4x8
FRIDAY
*Speed squats with chains 10x2 @ 95-125
*Speed Deadlift 15x1 + Chains @ 200
*Snatch Grip RDL’s 3x12 @ 135/185
*Leg Press 3x15
*Yoke Walk Carries 3 trips
SATURDAY
*Speed bench with chains 10x3 @ 100
*Incline Bench, work up to 135x5
*Dumbbell Lat Pull Overs 4x10
*Chest Supported Rows 3x10
*Banded Bicep curls 100 reps
*Banded Tricep Push-downs 100 reps