Thurs, 4 Jan 18
Speed Lower
School was cancelled today due to the blizzard. We ended up getting a little over a foot of snow, but there were drifts knee deep and higher since it was so windy. I shoveled once in the morning, once prior to training, and one more time after training. I hate shoveling snow, but it sucks even more after it freezes over and gets packed down, as I learned in the blizzards of 2009-2010.
Banded DL (short minis)
5x45
5x135
2x225
1x275
7x2x295 - Rest 30-45 sec
2x305
2x315
2x325
Video is of 1st set with 295 on the left and 7th (last) set with 295 on the right. Other than lowering the first rep a little slower on the 7th set, I'd say I kept my speed and technique pretty damn close to the same.
Chain Squats (2 sets)
5x55 - L knee and hip didn't like this.
3x145 - Did some hip flexor activation with a short mini band and hip and knee discomfort was gone.
2x195
7x2x215 - Rest 30-45 sec
2x225
2x235
2x245
I got a set of the EZ Loaders for squat and bench for Christmas and I was itching to try them out and didn't want to wait until next week when I do chain bench next so I tried them out with squatting today and I cannot overstate how much more I like them than having to adjust stringer chains to the right link every time you want to do a different exercise. I'll be getting a set for deadlifting soon since I've been using a borrowed set from a friend up to this point.
SS Yoke Bar Good Mornings/Leg Up Crunches
15x175/12ea x BW
2x{15x185/12ea x BW}
Damn you, Nate Harvey! I saw the elitefts daily movement video today was the leg up crunch over yoga mat. I figured I'd give them a whirl supersetted with SSYBGMs and all I can say is ouch. They hurt my feelings a little bit. I love it. And if you haven't seen it yet, be sure to follow him on facebook/IG to see all the daily movements - much more educational than just looking in the toilet every morning before you flush.
SS Yoke Bar Calf Raises/Back Extensions
3x{25x245/20x10} - Calf death