DE Lower
DE Box Squat w/ 2 sec paues
3x8x215
Good Mornings
4x6x155
Hang Leg Raises
2x20
Reverse Hypers
2x15
Felt a little sore going into gym. I really need ot try and get more sleep. Right now I’m at about 6-7 because of work. I thought sqauts went well. I am feeling faster each day with them. I cut weight down in good mornings cause i was starting to feel tight. Besides that, nice and quick lift.
DE Upper (Friday)
DE Bench (grip changed every set)(30 sec rest)
12x3x145
Dip Machine
3x6x320 then 18x180
DB Rows
2x5x150
Face Pulls
2x35x45
Rear Delt Machine
2x10x90
Abs
ME Lower
Reverse Band (Elite Strong) Squat
5x45
5x135
3x225
(added bands)
3x315
3x405
2x455
5x485 (vid)
3x485 (vid)
Speed Pulls off 2inch mat (less than minute rest)
10x1x275
Back Raises
2x15
Leg Raies
2x15
Overall good day. I really felt explosive in the box squats. Hopefully this will carry over into normal squats. Also, my deadlifts felt really fast. I think the pin pulls are helping.
Been slacking on my posts lately.
Almost got 415 in reverse band bench last week. Bands were set up were there was no help at all on the lcokout. I need a little tap in teh middle but lucked it out okay.
Today was just pause Yoke Bar Box Squat. Wokred up to 325 for two sets of five.
Hopefully I can get back into posting again if I have time.
Glad to hear it; I’m watching your progress on this programme with interest. Seems like the DE work and heavy pin pulls are doing their job at the moment.
DE Lower
Box squat w/ 3 sec pause (45 sec rest)
8x3x205
Back Raises (legs locked in the machine)
1x15xBW
11x45
10x45
Leg Raises
3x20
Reverse Hypers
3x8
Felt good. I am really liking this workout program and although I have only been able to make 3 lifts/week the past two weeks, I feel stronger.
Element- thanks man! Ive been super busy with work. How is your lifting going?
Well, you’ve seen the meet results - went pretty damn well thanks man!
Do you reckon that the enforced reduced frequency of your training is helping your recovery, or is the programme just set out to maximise recovery how it’s written (it’s a 4 day per week template right?)
DE Upper
Bench w/ 25 in chains (30 sec rest)
9x3x185
Then burnout set with 185 for 17 reps
JM Press
5x6x115 (there is no way my technique was right)
Back Rows
3x8x250
Face pulls
2x15x80
15x65
Reverse Raises (machine)
2x10x70
Element- It is a 4/day week program. I have only done 3 days because of my work schedule. Hopefully I will be able to go back to 4 days week soon.
ME Lower
Reverse Band deadlift w. elite average mini
worked up to 545
2xMx585
Leg Press
10x405
20x405
Step Ups
Abs
I like the reverse band deadlift. I should have worn a belt but whatever. Goood day