No raw bench work last week. Was supposed to get it done on Friday, but work got in the way. Got some cool stuff in the hopper for this fall and needed to sacrifice training for meetings.
Anyway, Sunday was a Max effort squat day, and the exercise was a cambered bar box squat with a light band. It was only a light band because a few of the guys were doing it raw, although I wore a loose brief.
Took the bar for a few to get warmed up, then went:
170 x 5
Added the band x 5 (we used a 55b bumper plate and actually hung the band over the plate to get more tension out of it)
220 x 3
260 x 1
310 x 1
350 x 1
400 x 1
440 x 1
490 x 1
530 x 1
565 x 1
I didn't have a pr, but I have done that same weight with an average band, so I know I'm not at my strongest right now, and I wouldn't expect to be just coming off a meet. On the upside, My box squat form, which Ive been struggling with, is getting better. I attribute part of this to wearing an old Pro brief that is a size big. With less support, I had an easier time pushing back to the box and avoiding my knees caving forward.
As a second movement, we did a snatch-grip deadlift off of a 2 inch deficit. I really haven't done much conventional work, and I was a little apprehensive about doing this one, but while I do want to protect my back as best I can, Ive got to get it stronger somehow.
I worked up to a set of 5 with 315. Pathetic, and well below everyone else, but it was the first time I've strained in a rounded position and I actually finished unscathed.
Next up were reverse hypers, followed by inclined sit-ups, dumbbell side bends and 4 sets of 45 sec planks.