Here’s another video you might like.
AM: extra workout, double band leg curls with minis 15, 15
PM: Dynamic effort squat/deadlift day
DE low bar wide stance squat against light band 165X2 for 10 sets 45 second rest
DE conventional pulls against doubled light bands 205X1 for 8 sets, 20 second rest
sumo stance romanian deadlift
165X8
205X8
225X8
260X8
arched back extension with plates to the side
25X12 45 second rest
25X12
25X12
25X12
leg raises to bar
bwX10 30 second rest
bwX5
bwX5
bwX1
My knees are standing up to the squatting with a wide stance very well. My strongest/preferred stance is now usable again!
The problem was at lockout I wasn’t using my glutes very well, and it was causing funky things to happen with my knees.
Now for the comment on the DE work/bands. Squatting against bands must be the most evil thing Louie Simmons has ever thought of. My glutes/hamstrings were murdered today just from the squatting alone, and the deadlifting was rough to lockout completely, and consistently. Both was very fast, and a good weight for it. I will be looking forward to the next two weeks in a masochist way, and will be quite curious how they effect my squat/deadlift.
[quote]csulli wrote:
[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![/quote]
yeah too bad he had his 198 deadlift record broken by a deadlift only via 2lbs
Am: extra workout double band leg curls two minis (one per side) 20, 20
PM: sprints
500 feetX10 sprints
DE bench 135X3 for eight sets, 45 second rest for the first three then switch to 1 minute
neutral grip DB overhead press
45’sX8 1 minute rest
45’sX6
45’sX5
45’sX3
dead hang chin ups
30X8 1 and a half minutes rest
30X8
30X7
old school 1 arm Tbar rows
125X12 per side 1 minute rest
125X10 per side
125X3 per side
DB shrugs with 3 second hold
60’sX20 30 second rest
60’sX17
60’sX15
60’sX6
close grip deadstop tricep extension and wide grip curl super set
95X13, 8 30 second rest
95X5, 3
95X3, 1
Extra workout: double band leg curl two minis (one per side)X15, 15
Today is the only true rest day of the week, I just logged my extra workout. I am trying 10-15-20-off-15-20-25-15-20-25-off-20-25-30-20-25-30-off-35 for two sets per day as a three week cycle. If I get anything out of these extra workouts, I’ll keep them in permanently. Maybe add two sets of ab work after I get used to two sets of hamstring/glute work.
Am: extra workout double band leg curls two minis (one per side)X20, 20
PM: max effort deadlift
Ultra wide sumo deadlift
135X5
185X5
205X5
225X5
240X3
260X3
280X3
290X3
300X3 10 pound PR
305X0 I was burnt out
extra wide arch back good mornings
175X12 1 minute rest
175X8
175X4
NGHR
BWX7 form a little off on some reps, 1 minute rest
BWX2 great form
bwX1 great form
bwX7 all self assisted
single leg barbell rollout
165X12 per side 30 second rest
165X12 per side
165X8 per side
165X5-6 (not sure) per side
hyper extensions with erector emphasis/dumbbell behind head
10X20 30 second rest
10X20
10X8
I recorded the 300X3 and 305X0 sets. I accidentally had higher hips than intended for the 300X3 set. I’ll have them up later.
Oh, I noticed I was unintentionally stiff legging it. I don’t think I normally do that, and it was a form issue with me not trying to keep my hips down today (me being an idiot, and forgot I need to do that for sumo).
Photobucket | The safer way to store your photos Quote this message if you want to see the link. It’s ugly, and I’ll make sure to stop myself from stiff legging them like this next time (either when I use them as a supplemental, or as a ME exercise).
yesterday: extra workout double band leg curls two minis (one per side) 25, 25 it was hot today, and I didn’t feel like doing any conditioning today
today: AM: extra workout: double band leg curls two minis (one per side) 15, 15
PM: max effort bench day
reverse light band close grip floor press (aka tricep heaven)
45X5
95X5
135X5
165X5
185X3
205X3
215X1
225X1
235X1
hold a funeral for my triceps as they go to tricep heavenX1
constant tension neutral grip DB bench press
60’sX15
60’sX15
60’sX8
60’sX10 triceps came back as doceps with the hatred of missing lockouts
snatch grip bent over rows
165X13 1 minute rest
165X13 added straps
165X9
dead hang pull ups
bwX7 1 minute rest
bwX4
bwX5
bwX3
cuban presses
55X12 30 second rest
55X12
55X8
55X8
curls
75X20
75X9
75X7
Am: extra workout double band leg curls 2 minis (one for each side)X20 20
PM: dynamic effort squat/deadlift day
DE wide stance squat against light bands 180X2 for 8 sets, 1 minute rest 200X2 220X2
DE conventional pulls against doubled light bands
215X1 for 8 sets, 20 second rest
extra wide 3 second pause squat
245X3 quite literally fell on my ass, and nearly broke one of my fingers (luckily I let go of the bar as I fell backwards, and I would have just pinched some skin at the most) 1 and a half minutes rest
245X4
245X3
arched back extensions with plates to the side, and ab band pulldowns
30X12, doubled light bandX15 45 second rest
30X12, doubled light bandX15
30X12, doubled light bandX15
30X12, doubled light bandX15
Aside from nearly injuring myself, this was a good session. I’m not sure how heavy I’m supposed to work up to after the timed rest sets, but I think I got up to the highest weight that I could move with any resemblance of speed.
AM: extra workout double band leg curls two minisX25, 25
PM: sprints
3X1200
4X500
DE doubled micro band bench 145X3 for 8 sets, 1 minute rest
wide grip elbows out overhead press
75X6
115X6
125X6
135X6 last rep was push pressed
wide grip bent over row with 2 second pause, and double band face pull (one mini per side) super set
180X8, 18 1 and a half minutes rest
180X4, 17
180X4, 18
180X3, 12
fat bar wide grip pull ups deadhang
bwX3 1 minute rest
bwX3
bwX3
DB shrug with 3 second hold
60’sX20 30 second rest
60’sX20
60’sX20
60’sX14
close grip dead stop tricep extension, and wide grip curl super set
95X15, 10
95X6, 4
95X4, 3
Good training session. I’ll have the video of the last set of overhead pressing up later tonight.
Every time I see the word “Sprint” in your log I puke and die alittle.
[quote]Reed wrote:
Every time I see the word “Sprint” in your log I puke and die alittle.[/quote]
Which part bothers you, running fast or sprints as GPP? Or the fact I’m getting myself to do this stuff in the middle of the summer? 
All of it its all equally horrible
extra workout: double band leg curl (1 mini per side) 20, 20
AM: extra workout: double band leg curls two minis 25, 25
PM: max effort botched squat swapped to deadlift day
light reverse band conv deadlift
135X5
225X5
275X5
295X5
335X5
365X3
385X3
405X2
415X2
425X0 lol nope
ultra wide sumo deadlifts (keeping hips as low as possible at start)
275X7 1 and a half minutes rest
275X5
275X2-3 not sure which
arched back extension holding DB zercher style, and weighted behind head sit up
40X13, 25X8 45 second rest
40X12, 25X2
40X11, 25X2
40X11, 25X2
barbell glute bridge, and doubled mini band hip abduction super set
255X10, 12
225X6, 13
225X3, 12
I really wanted to squat today, but I couldn’t seem to get warmed up enough to easily hit below parallel (with any stance). It was also hellishly hot today, and I was losing a lot of water from sweating/other things so I switched exercises to something that wouldn’t probably give me an injured adductor/hip.
[quote]DSSG wrote:
I really wanted to squat today, but I couldn’t seem to get warmed up enough to easily hit below parallel (with any stance). It was also hellishly hot today, and I was losing a lot of water from sweating/other things so I switched exercises to something that wouldn’t probably give me an injured adductor/hip. [/quote]
Sometimes its best to listen to your body. A few times I have entered the gym and even though it didn’t feel right I would proceed with my workout only to injure myself. A extra rest day here and there is not going to be the end of the world.
tweet
that banded squat setup looks complicated. Nice home gym setup btw