TUESDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
I went back to New York for a week and a half and drove back on a Monday (a 9 hour drive took 12 hours. Classic), got home at 2am and was like ok cool good thing we have speed squats tomorrow so that will be tolerable after the drive. Then I got this exciting news in my inbox:
- DE Lower straight or BUFFALO BAR™ to parallel box.
- 50% Band Tension - based on best meet squat. Work up using doubles until the weight is really hard. If geared use briefs
It was one of those training sessions where I just had to put it out of my mind that I felt like shit and after a few sets of “fuck today might not be good” I told myself to shut the fuck up.
Nate, Trevor, Tyrel and myself squatted in the same rack so we went with a strong and mini band to average out the 50% for everyone. It was about 250 in band weight. I ended up with 195 in bar weight for a double. I have no frame of reference for this since it’s the most band I’ve ever done. I wanted to get up to at least 215 since that’s what the weakest guy in the group hit but alas I did not. For shame.
I am coming forward off the box instead of straight up so that's something I need to fix moving... forward....
- RDL for 5 sets of 5 and Inverse leg curls for 5 sets of 5
I did my RDLs with 185 and 205 since that was my sweet spot for feeling it in both my back and hamstrings. I was surprised to see that after taking time off the inverse leg curl, I was not nearly as good as it as I used to be. My hamstring strength is just fine, it’s just a matter of getting used to the movement again.
- Hanging leg raises 4x10 as many toes to bar as possible
Almost all toes to bar! T2B
- Belt squat marching 3x 90 seconds
3 plates 4 waddling
- Reverse hyper 3x15 lighter with chest up pause at the top
4 plates. I had to give the guys a stern talking to since I looked at the reverse hyper they were using when they were done and saw it had a plate and a dime on it. That is it.
THURSDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
DE Upper: bench against doubled micro using a soft touch
+ This means do NOT let the bar touch your body on just skim your shirt. If easier reverse 1/4 inch off your chest.
50% 9x3. 3 different grips.
Ok i spent a few cycles fucking this up until I understood that you take some weight off to account for the added band tension. We have one of them there scales and it was 40 lbs total for the doubled micro bands.
I’m still basing this off of my floor press since that is the only straight weight number I have from the past few months.
- OHP using 2 different grips
- 4 sets of 8 reps
I tried using multi grip swiss bar to get my two different grips in. It was interesting. 2/10 will try again. 8/10 will go with a straight bar next time.
- Dumbbell rolling triceps 6x8
30 lbs
- lat pull 4x15
- + use an attachment you have never used before.
I can safely say I’ve used pretty much every attachment for lat pulls that makes a modicum of sense.
- Free time
Face pulls and triceps
PS the picture I used in my header is old my legs are way bigger now
