The first week of this 6-week training experiment (more info here) is in the books. Things are going well so far and to this point the device has been easy to use; and the addition of bands to my work up sets (before my top set for the main movement) has been tough but good. I think it's helping me to build some explosiveness back and my strength is slowly but steadily improving, which is great considering the past few months. I'm also at the lowest bodyweight I've ever trained at, so the fact that Squat is progressing well is awesome. I've got a ways to go, but I like the way things are going so far.
Day 1 - Deadlift Focus / Secondary Squats / Upper Body Accessories
A. Deadlifts: Triples w. bands up to 405x3; then 425x11 no bands.
B. Secondary Squats in Briefs: 8x3 w/ 325lbs
C. Chin-Ups*: 4x8
*strict, with straps, stretch at bottom, neutral spine, and not to failure.
D. Tricep Pushdowns: 4x25
E. Bicep Curls: 4x10
Day 2 - Squat Focus / Full Body Accessories
A. Squats: Triples w. Bands up to 315x3; then 375x11 no bands
B. Bent Over Barbell Rows: 4x8 w/ 225lbs
C. Pushups: 4xAMRAP
D. Overhead Tricep Extensions: 4x12
E. Dumbbell Bicep Curls: 4x8
Day 3 - Bench Focus / Full Body Accessories
A. Machine Hamstring Curls: 4x15 (last set drop set)
B. Seated Machine Rows: 4x10 (last set drop set)
C. Bench Press Top Set: Triples w. Bands up to 215x3; then 245x10 no bands
D. YT Shoulder Raises: 4x12 each direction
E1. Tricep Pushdowns: 3x25
E2. Bicep Curls: 3x10
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