Deadlifts....yep I hate em.

Today we pulled with minis from the floor. I like to pull with bands. I know you can talk about conjugate method, accommodating resistance and all that but I like pulling with bands for a different reason....

When pulling against bands you can really focus on your form and technique because the bands will help keep you locked into position. You can emphasize pushing your hips through harder and lean back without falling over and learn that balance and sweet spot for yourself. It like training wheels when learning how to ride a bike. At first you rock back and forth on those training wheels riding the bike until you find that spot where you are not relying on them to keep you up. Same thing here with the bands.

I have had great success training my lifters in the off season when we just focus on form and bands are a great tool to help lock in form as well as the technical shit they do.

Here is what I did:

BB Pulls from Floor
used red mini bands on all sets
used double overhand on all sets
raw, conv stance, no belt, knee sleeves

1 x 135 - 2
1 x 185 - 2
1 x 225 - 2
1 x 275 - 10
1 x 275 - 10
1 x 275 - 10
1 x 275 - 10
1 x 275 - 10
1 x 275 - 10
1 x 275 - 10
1 x 275 - 10
1 x 275 - 10
1 x 275 - 10

DB Lunges

100 total reps using 40# db's

Leg Curls

100 total reps

Banded Pull Throughs

100 total reps

Tsunami Bar Wide Grip Lat Pulldowns

100 total reps


Roasted Broccoli


1 Full Head of Broccoli
2 cups Fat Free Cheese
2 Chicken Breasts
4 Chicken Sausage Links
1 Whole Bell Pepper
1/2 Onion
1 Tablespoon of Olive Oil
Sriracha (Optional)


Preheat oven to 350. Panfry or grill chicken breasts and chicken sausage. Chop the cooked meat into small bite size chunks, along with the bell pepper and onion. Fill a large casserole dish with a single layer of broccoli heads, bell pepper, and onion pieces. Add the meat chunks, drizzle with olive oil and seasoning of your choice. Top with the cheese and bake for 15-20 minutes or until the broccoli is browning. For softer broccoli, try adding a few tablespoons of water and baking covered for a few minutes longer. Optionally add Sriracha on top.

Yields: 6 servings

Calories: 235
Fat: 3.5g
Carbs: 12g
Protein: 38g