[quote]grettiron wrote:
[quote]jakerz96 wrote:
August 29th
ME SSB 80x10, 170x5, 260x3, 350x1, 400x1, 170x3, 260x1, 350x1, 400x1, 440x1, 470x1, 500x1, 530x1, add Reverse Strong Bands 530x3
60 lb PR with the SSB![/quote]
Now you just have to recover enough to pull tomorrow! Nice squatting man, massive PR.[/quote]
Done!
August 31st
ME Reverse Band Deadlift 135x3, 1, 1, 225x2, 1, 1, 315x1, add Strong x1, 405x1, 455x1, take off band 135x1, 225x1, 315x1, add Strong x1, 405x1, 455x1, 495x1, 545x1, 585x1, 635x1, 655x1
Dimel Deadlifts 315x10, 365x12
GHR BW+25x6, 7, too tiredā¦
Pretty happy with the pulling!
635 reverse band deadlift.
September 2nd
ME Reverse Band Bench Press 45x10, 95x5, 135x3, 185x1, add reverse AVG 225x1, 275x1, 315x1, 365x1, 385x0, 355x1, 335x1, 1
Incline Fat Bar Press 70x10, 120x10, 160x10, 180x5
Cable Row 150x10, 175x10, 200x10, 250x5 (cheatinā on the last set)
OH Shrugs 30x20, 40x20, 50x20
T-Spine/Lat Stretch
The youtube video doesnāt seem to be coming up, so hereās the reverse strong band 655
Link is malformed.
Looks like you have a lockout problem, there lol.
September 3rd
DE SSB Squats 80 + 3 chains/side x10, 170x3, 260x3, 270x3, 3, 3, 3, 3 (to 1 inch below parallel box, last set to parallel)
DE Deadlifts 135 + 3 chains/side x1, 225x1, 275x1, 1, 1, 1, sumo x1
Fat Bar Zercher Squats 70x10, 160x10, 250x10, 315x1
Standing Band Abs Strong x20, 20, 20
Chain Rows 3 chains/hand x32
Zerchers were fun (my first time). I think they might be a new added assistance exercise.
[quote]grettiron wrote:
Looks like you have a lockout problem, there lol.[/quote]
A lockout problem!? Shit was heavy was the problem.
September 5th
DE Bench Press 45x10, add 1.5 chains/side x1, 95x5, 135x3, 185x2, 2, 2, 2, 2, 2
Illegal Wides 185x10, 225x10, 245x5
Fat Bar Floor Press 70 + 4 chains/side narrow x10, normal x10, wide x10
Cable Rows 175x10, 200x10, 225x10 (some cheating on last set)
Medicine Ball Stuffā¦
Iām thinking about making my grip a little wider on bench as the illegal wide reps would smash my regular grip rep records with those weights. Maybe one or two fingers wider might be good.
September 6th
Recovery Session
Push-Ups/Pull-Ups 5x5 each no rest
OHP 45x5, 5, 5 (trying to work on my form and mobility)
Monster mini band stuff
September 7th
Back Annihilation Day!
ME (not sure what to call these) Suspended SSB Deadlift 80x10, 170x5, 220x3, 260x1, 310x1, 350x1, 380x1, 400x Hahahaha, 350x1, 1
Pin 8 Fat Bar Zerchers 70x10, 160x5, 250x5, 300x5, 5
Sumo RDLs 135x10, 185x10, 225x16
YTIs 5x10, 10, 10
Seated Band Abs AVGx20, 20
So, the basic idea was take a deadlift stance and set the SSB at the height of your shoulders at deadlift address and then get it up any way possible. 400 was funny, I knew it wasnāt going. Iāll post the video of 380 and 400.
380 Suspended SSB Deadlift/Good Morning/Squat (Narrow Stance)
400 Suspended SSB Deadlift/Good Morning/Squat (Narrow Stance)
A little cheating never hurts hahaha
Man i gotta start hitting up some reverse band DLāsā¦they look awesome! Do you keep those as your ME DL move on a week to week basis, or rotate it more often than that?
Dude I just watched your anderson squat videoā¦that looked fast as hellā¦I dont know how you missed it on the previous two attempts because you made that one look easyā¦Is an Anderson squat just starting from the bottom?
[quote]VTBalla34 wrote:
Man i gotta start hitting up some reverse band DLāsā¦they look awesome! Do you keep those as your ME DL move on a week to week basis, or rotate it more often than that?[/quote]
Our ME lift rotation is kind of random, but we sort of alternate a pull and a squat type move every other week. I do really like reverse band deadlifts though! And they are a recipe for success for me as my lockout is kind of weak.
[quote]VTBalla34 wrote:
Dude I just watched your anderson squat videoā¦that looked fast as hellā¦I dont know how you missed it on the previous two attempts because you made that one look easyā¦Is an Anderson squat just starting from the bottom?[/quote]
Yeah it is just starting from the bottom (usually from chains). Haha, it looked fast after the weight started moving. The other two times my upper back just caved in the hole. Itās really really hard to get tight in the bottom position and then just getting the weight to move is a serious act of the will. Give them a shot! The nice thing is they donāt seem to have a big impact on the body in terms of fatigue or soreness.
September 9th
ME Bench Press 45x10, 95x5, 135x3, 185x1, 225x1, 245x1, 265x1, 285x1, 305x1, 315x Oh so close!, 275x1, 1
Fat Bar Incline 120x10, 160x10, 7
Chest Supported Row 90x10, 115x10, 135x7
Sweet 5 lb PR on bench! I am now into those 300s!
I widened my grip to index fingers on the rings and went thumbless again and got good results. 305 felt really good and my form seemed better with the wider grip!
Man itās just PRs to the left and to the right for you haha. Nice work; itās pretty awesome to see the progress youāre making.
Hey man, when bringing your grip out, start slowlyā¦I used to bench with ring finger on the rings, and tried to go directly to index fingerā¦this was bad news and I was weak as fuckā¦I instead moved to middle finger and benched like that for a while before finally getting my index finger on itā¦this progression made the movement feel much more comfortable and I was able to progress on each grip as I was working my way outā¦
I think it has to do with how high to keep your chest and at what point your lats begin to fail on the descentā¦the weakest for me was always bringing the bar downā¦once I finally got comfortable with this, the weight strated movingā¦