Deads
135 x 2 x 3
185 x 1
225 x 2 x 1
275 x 1
315 x 2 x 1
365 x 1
…
working
405 x 4 x 3
couple singles just to see what’s what
425 x 1
445 x 1
I had planned to use front squats as assistance on DL days. But I looked at the bar and realized I would have to unload all that shit and then reload for squats.
Plan B
2 1/4" deficit DLs…feels like a long way down.
365 x 5
365 x 5
385 x 5
I think I can move up in weight next time. Awesome movement. For me, better than block pulls since I need power of the floor.
Leg curl + GMs with Band (all of them)
15 + 15…damn
15 + 15…holy shit
15 + 15…I’m done
Hams, glutes and erectors are toasted.
Felt solid. We’ll see if it translates over the next few weeks.
[quote]MattyXL wrote:
Thats a hell of a session Git…
How do set up do the banded GMs? I did them this week and wasnt sure if I set them up correctly[/quote]
Hey broseph. Thanks. It felt pretty solid. I’m trying hard to save a bit and not fail at reps.
I just get all my long bands together, stand on them, bend over and put the loop over my head. You might need a towel for the back of your neck.
I like the way they load up as you come up straight and keep the tension on if you want to do a pause at the top.
The loading curve means I don’t get much ham work out of them but I’m using them for erectors anyway. I might add some chains next time.
[quote]kpsnap wrote:
You did the same weight for regular squat and reverse band? [/quote]
I did. I haven’t done reverse bands in about a year. Removing knee wraps and doing slightly higher reps put them at about 80% effort which is what I was looking for. The light bands work well since they go close to zero assistance right around my stall point.
[quote]Spock81 wrote:
I git, I really like the title of this log, very creative.
How’s Nova Scotia doin’ at this time of year?
Is it like minus 30?[/quote]
Hey Missy, I will have you know that it is a balmy 5 degrees celsius today. Kids are upset that there won’t be snow for Christmas. What about your little guy, does he like snow?
Do-over of bench day yesterday. Tendons have calmed down. Good session and learned / remembered some things.
Spent a lot of time actively stretching and applying traction to my shoulders. Used a light band choked around cage upright. Worked all the angles I could think of and worked through some painful bits. I think this will be awesome.
Bench
bar x 50
95 x 2 x 5
135 x 3
165 x 1
185 x 1
…
220 x 3 x 3…last set was the best
I always squeeze the bar very hard. Something I often forget is to flex my arms as hard as possible for tightness. And it really reduces tendon pain for some reason.
Tbar
90 x 10
180 x 10
225 x 10
225 x 10
225 x 20…had to take a knee after that one
Alternated with…
DB incline
45s x 10
55s x 10
65s x 10
65s x 10
65s x 13
Band extensions x 50…rest pause. damn.
Bicep band curls x 50…rest pause. damn
[quote]Spock81 wrote:
I git, I really like the title of this log, very creative.
How’s Nova Scotia doin’ at this time of year?
Is it like minus 30?[/quote]
Hey Missy, I will have you know that it is a balmy 5 degrees celsius today. Kids are upset that there won’t be snow for Christmas. What about your little guy, does he like snow?[/quote]
WOW, no fair!! It’s always over minus 20 with windchill here.
I think he likes snow, he hasn’t really said, ha-ha.
He probably could never imagine a winter without snow, then maybe he’d miss it.
Hopefully if there’s a day or two over christmas break where the wind wouldn’t freeze burn our faces, then we can go sledding.