[quote]Reed wrote:
Looking really good for your bodyweight man keep it up.[/quote]
Thanks, I’m going to be chasing a 15-20-ish pound PR on my deadlift after two-three DE cycles with some doubled light-mini bands. I have no bloody idea what band tension/weight is needed for the DE work.
DE low bar medium stance squat 205X2 for 10 sets, 45 second rest
DE conventional deadlift 255X1 for eight sets, 20 second rest
sumo romanian deadlift
185X6
226X6
255X8
arched back extensions with plates to the side
20X13 1 minute rest
20X12
20X12
20X12
hanging leg raise to the bar
bwX8 1 minute rest
bwX5
bwX4
bwX3
Good session, I had some tight adductors, and couldn’t get them warmed up enough so I did medium stance squats instead. I’m kind of disappointed the bands didn’t arrive today for the DE work, but they will more than likely arrive in time for my DE bench day.
The DE work felt very light, and quick. 255 for my pulls moved just like 185 did until the last two sets, and even then it only took a maximum of one second for the concentric of each rep.
edit: I made a typo
[quote]DSSG wrote:
[quote]Reed wrote:
Looking really good for your bodyweight man keep it up.[/quote]
Thanks, I’m going to be chasing a 15-20-ish pound PR on my deadlift after two-three DE cycles with some doubled light-mini bands. I have no bloody idea what band tension/weight is needed for the DE work.[/quote]
I know its not scientific but I much prefer setting reverse bands pretty much the same thing, easier to set up, and a huge confidence builder to actually see 4,5,and 6 plates on the bar. I usually set up the bands with just enough tension that with 135lbs on the bar it just barely touches the ground. This gives you 135lbs off the ground and at the lockout it has about 40ish lbs of pressure still. So say you have 405 on the bar at the start its only 270 but your locking out with rougly 360. Obviously add enough or less weight to get the effect you need. But its alot easier than making or finding anchors for the bands.
[quote]Reed wrote:
[quote]DSSG wrote:
[quote]Reed wrote:
Looking really good for your bodyweight man keep it up.[/quote]
Thanks, I’m going to be chasing a 15-20-ish pound PR on my deadlift after two-three DE cycles with some doubled light-mini bands. I have no bloody idea what band tension/weight is needed for the DE work.[/quote]
I know its not scientific but I much prefer setting reverse bands pretty much the same thing, easier to set up, and a huge confidence builder to actually see 4,5,and 6 plates on the bar. I usually set up the bands with just enough tension that with 135lbs on the bar it just barely touches the ground. This gives you 135lbs off the ground and at the lockout it has about 40ish lbs of pressure still. So say you have 405 on the bar at the start its only 270 but your locking out with rougly 360. Obviously add enough or less weight to get the effect you need. But its alot easier than making or finding anchors for the bands.[/quote]
Thanks, I’ll definitely try that out. 
10X500 Feet sprints
I also found out what time my bands are actually supposed to arrive. Tomorrow afternoon, I misunderstood what they meant by “usual ships in 24 hours”.
The bands have arrived today, I got to play around with set ups for them. I found a very evil set up for reverse band squats that makes the bands lose all tension at the top, and I’ll continue looking for more set ups. I can’t seem to figure out how to make the bands keep tension the whole time/bloody loop the bands correctly.
With some testing doubled micro minis give roughly 30-35 pounds at the top of a bench press for me. The regular double minis are hellish to accelerate against even with just a couple of tens on the bar, in fact I think I’ll use those for something bench related in the near future. Maybe on ME day.
DE bench with doubled micro mini band 125X3 for eight sets, 45 second rest
1.5 wide grip elbows out overhead press
95X8 1 minute rest
95X6
95X5
95X4
strict dead hang chin up
30X8 1 and a half minutes rest
30X8
30X6
one arm old school T Bar row
125X11 per side, 1 minute rest
125X7 per side
125X4 per side
shrugs with 3 second hold
205X20
205X12
205X7
205X6
close grip roll back tricep extension, and hammer curls with 3 second eccentric
105X10 35X14, 45 second rest
105X5 35X8
105X4 35X6
I really like these bands. It quickens the eccentric, and lets me push 100% all the way through the rep.
After some time spent goofing around with the bands, I figured out a way to get a good set up for band resisted deadlifts. First I elevated each end of my power rack with a book, second, I take the bands out far enough that there is tension on the bar at the start, and then I pull as fast as possible from the floor to lockout. It is a pain in the butt to set this up, and I’ll only do the rack elevation for the deadlifts.
Now to figure out how to set the bands up for the squat! They also seem like a very good tool so far, I’ll have to see in a few weeks to a couple of months to see how it effects my recovery, and their effects on my lifts.
medium stance reverse light band squat
95X5
135X5
185X5
225X5
260X5
285X3
305X3
315X3
325X3
335X3 by this point I felt like that was all I could take, my hamstrings/quads had deep pain
band good mornings
2 lights 1 miniX15 1 minute rest
2 lights 1 miniX15
2 lights 1 miniX17 this was to failure
natural GHR
bwX5 1 minute rest
BwX3
bwX2
bwX1
single leg barbell rollout
165X12 per side 30 second rest
165X12, 8
165X6 per side
165X4 per side
hyper extensions with erector emphasis/dumbbell behind head
10X20, 30 second rest
10X17
10X12
My back (spine) had taken all of the loading it was going to take today after my last set. Arched back good mornings with 115 even felt a bit rough so I switched barbell good mornings out with band good mornings to keep a bar off my back.
The set up of the reverse band squat takes 70-ish pounds off when below parallel, and were rough as hell to do (as you would expect). The band set up also takes zero pounds off at the top.
Here is my band set up. Ignore my bad walkout, it was the only bad walkout I had (right when recording too). I felt like putting up a video for anyone’s opinion on the band set up, and to show that I am a real person. 
I’ll be putting up some videos on ME day from now on.
edit: T-Nation won’t let me post a link to it, you have to quote this message to see the link.
I watched the video. Good technique. I can really see that you embrace your core for squatting. You shouldn’t move your head around as much when squatting, but Im assuming you were just checking that your bands were still attached?
I dont know much about bands, so I cant comment on your set-up. What do you wish to get from using the bands? How often are you going to use them?
tweet
Kids these days with their shaggy hair! lol I used to have really long hair actually. Went past my shoulders and down to my lips in the front. Everyone thought I was Steve Nash…except a lot shorter.
[quote]theBird wrote:
I watched the video. Good technique. I can really see that you embrace your core for squatting. You shouldn’t move your head around as much when squatting, but Im assuming you were just checking that your bands were still attached?
I dont know much about bands, so I cant comment on your set-up. What do you wish to get from using the bands? How often are you going to use them?
tweet[/quote]
Yep, just checking the bands. When I squat I have my head/upper back locked in.
I’ll probably do two out of three DE cycles with bands, or alternate between bands, and straight weight depending on how I react to them. So about six out of nine dynamic effort days, and maybe once every five weeks on max effort day.
For what I want out of them, just to get more of Dynamic effort day, and to have a heavier weight on the back with similar acceleration. Along with my biggest sticking point is above parallel when it isn’t a form breakdown/panicking from the weight ‘feeling too heavy’.
By the way, thanks for the comment about my form.
DSSG
[quote]MightyMouse17 wrote:
Kids these days with their shaggy hair! lol I used to have really long hair actually. Went past my shoulders and down to my lips in the front. Everyone thought I was Steve Nash…except a lot shorter.[/quote]
It could be longer, I haven’t had my hair as long as Dan Green’s yet.
Am: Extra workout double band leg curls 2 minisX10 for 2 sets
PM: Max effort workout
Doubled mini narrow grip bench press
45X5 without bands
45X5 with bands
75X5
85X5
95X5
115X3
135X3
150X3
155X3
pronated grip DB bench
70’sX14 1 and a half minutes rest
70’sX8
70’sX6
kroc rows
120X14 per side 1 and a half minutes rest
120X8 left side 10 right side
fat grip dead hang pull ups
bwX5 1 minute rest
bwX3
bwX3
bwX3
cuban press
55X12 30 second rest
55X12
55X7
55X7
barbell curls
75X20 30 second rest
75X8
75X6
Elbows are a bit pissed off from me going too heavy on extensions lately. I’ll be switching to only elbow friendly versions/no extensions for a little while.
How wide is your wide grip bench press?
[quote]csulli wrote:
How wide is your wide grip bench press?[/quote]
Same width as ed coan’s first bench press in that video. It is probably considered a medium width grip, but I label it as a wide grip in my log for convenience.
[quote]DSSG wrote:
Same width as ed coan’s first bench press in that video. It is probably considered a medium width grip, but I label it as a wide grip in my log for convenience. :)[/quote]
Ah that’s good. I was actually going to be a bit worried about your joints if you were going super wide with bands lol. Awesome vid btw. I watched it the whole way through and kind of forgot all about my question haha. Ed Coan; you’re the best!
The thought of even going heavy with a very wide grip is cringe worthy for my shoulders. Pinkie on the ring (of my bar, not sure if those are the rings that you would fine on a power bar) with a very controlled tempo, and for high reps ate up my shoulders. They would probably explode if I tried to even do a max set of three raw. I also lose a lot of strength once I am wider than medium width.
Oh, I also had a typo. I did it with a narrow grip yesterday, I was going to use a medium grip, but I had no one to spot me/give me a hand off.