585 reverse strong band deadlift (band assistance ends at knee)
November 3rd
Recovery Session
Band: Traction, Distraction, and Stretching
BW Ham Curls x10, 10, 10
Strong Band GM x12
Hanging Leg Raises BWx25 total reps
Stretch
Band traction and distraction stuff really helped my hip and back.
What is band distraction?
[quote]grettiron wrote:
What is band distraction?[/quote]
While you are stretching someone slaps you in the face with a band to distract youâŠ
Just kidding⊠As I understand it you use the band to pull in a different direction to the plane you are stretching in. So, in this case I was stretching my hips, I used the band to pull straight sideways (straight back is good too) while I stretched my glutes. I think what it amounts to is using the band to stabilize the joint and thus relax the stabilizer muscles to allow for deeper stretching. That is my very non-technical limited understanding of it. All I really know is it works nicely.
November 4th
ME Bench Press 45x10, 95x5, 135x3, 185x1, add commands and long pause 225x1. 245x1, 260x1, 275x1, 1, 1, add monster mini PMS 300x1
Fat Bar Incline 70x10, 120x10, 170x10, 9
Tricep Extensions Square Bar 200x12, 12, 12
Band Pull Aparts monster mini x60, 60
It looks like Iâll open with 275 in two weeks.
November 7th
DE Bench Press (brief pause on chest) 45x10, 95x5, add 2 chains/side x3, 135x2, 150x3, 165x3, 3, 3, 3, 3, 3
Illegal Wides 225x10, 245x9
Bent Rows 135 2 chains/side x10, 10, 10
Grip work with a barbell sleeve (donât remember the weights)
Neutral Chins (retracted shoulders chest to bar) BWx15
DE work went well tonight. I was going to use 150 for bar weight, but I popped up off the bench with it at lockout on the first rep, so I upped it a bit. Nice and fast after that. It was a little tough staying tight on the illegal wides tonight. I think I need to really work all the kinks out of my shoulders everyday for a little while.
November 10th
ME SSB Anderson Squats (bar height right at parallel) 80x10, 170x5, add 4 chains/side x3, 260x3, 310x1, 350x3, raise bar 2 inches 400x1
SLDL weight on an 8 inch box 135x5, 225x5, 315x5
Hanging Leg Raises BWx30 total reps
Stretch, traction, distraction
Feeling good⊠One more heavy pressing day, a couple dynamic days, and a de-load/warm-up day and I am ready for this meet in 8 days!
November 11th
ME 2 board 45x10, 95x5, 135x3, 185x1, 225x1, add 2 board 255x1, 275x1, 295x1, 315x1
Fat Bar Floor Press 70 + 2 chains/side x10, 3 chains/side x10, 4 chains/side x10, 120 +4 chains/side x10, 9
Face-Pulls 150x12, 12, 12
Band Pull-Aparts monster mini x60, 60
So, maybe that wasnât ME on the 2 bd press as I could have doubled or maybe tripled it, but I didnât want to push too hard last night and I wasnât sure my spotter could get it off me if something went wrong.
November 14th
DE Bench Press 45x10, 95x5, add minis x3, 135x2, 185x1, 205x1, 185x1
DE Deadlift 135x5, add 4 chains/side x1, 225x1, 315x1, 1, 1
Back Raises BWx10, 10, 10
Hanging Leg Raises BWx10, 10, 10
Not going to do much else this week except maybe warm-up and stretch on Wednesday. My plan is to at least get 860 ish, but go for a 900 push pull total on Friday.
Good luck!
The meet went well⊠I got two PRs that were meet PRs by 40 pounds each. 304 bench and 564 deadlift. I missed my third attempts on both, but I think I have relatively quick fixes for both. Iâll post some video when I get it.
Nice work man! How did squat go?
[quote]VTBalla34 wrote:
Nice work man! How did squat go?[/quote]
Push/pull meet.
[quote]grettiron wrote:
[quote]VTBalla34 wrote:
Nice work man! How did squat go?[/quote]
Push/pull meet.[/quote]
Yeah, it was just Ironman as the meet was full a whole month before the registration deadline. It was pretty fun though still, but I do wish that I had been squatting also. On the other hand I am also a little glad that I wasnât, as the judging was a bit, shall we say, inconsistent. I saw some clearly good squats get red lighted and some clearly high squats get white lighted. Whatâs more I saw what I thought to be impossible. A multiply wide stance squat white lighted by both side judges and redlighted from the front for depth. Ridiculous I say, but par for the course apparently that day. Oh and if you were female and you missed the 1st and 2nd attempt then they would apparently just give you your third regardless of depth, but I digressâŠ
304 bench
564 deadlift
very nice man! youâve come a long way in these past couple yearsâŠonwards and upwards!
[quote]VTBalla34 wrote:
very nice man! youâve come a long way in these past couple yearsâŠonwards and upwards![/quote]
Thanks man! And likewise onward and upward!
November 28th
DE Bench Press 45x10, add 2 chains/side x5, 95x3, 135x3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Low Incline DB Bench 50x10, 60x10, 10, 10, 10
Cable Row 200x10, 10, 10, 150x15
DB Front Raise to Side 8x15, 10x10, 15x10
Hanging Leg Raises BWx10, 10, 10
Back in the saddle⊠Going to do more straight bar work and more corrective exercisesâŠ
November 29th
Recovery Session
GROWLER!
Presses 100 lbs 5x10
Rows 145 lbs 3x10
Face Pulls 145 lbs 3x10
OH Tricep Ext. 45 lbs 3x10
Drags 245 lbs fwd, bwd, carioca
BW Ham Curls 3x10