Here’s something from today’s workout I’ve been fiddling with the past hour. Came out quite alright if you ask me.
Im trying out some BJJ for myself so I will be following here a little closer.
Why do you do the front squats on a box?
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[quote]theBird wrote:
Im trying out some BJJ for myself so I will be following here a little closer.
Why do you do the front squats on a box?
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That’s awesome, I hope you’ll enjoy it! There’s a high learning curve though and in the beginning it can be a bit frustrating, especially when sparring, but don’t let it get to you, everybody goes through it.
I find that front squats are in general the better choice for athletes because of the weight distribution from the bar, which translates to, especially contact sports very well. Front squats activate the anterior and especially the core more than back squats and also places a lot less stress on the spine and ultimately the vertebras.
Box squats are great for learning to explode from a dead position.
The muscles are in a relaxed pre-working state at the beginning of the exercise. The box supports the weight of the body and barbell at the beginning of contraction, not the muscles. From a sport specific point of view of say a takedown, the concentric part of the motion is where it’s at whereas the eccentric part is just junk that gives you soreness.
Thanks for the explanation. That makes sense.
And thanks for the encouragement in BJJ as well. Its true, I am finding it initially frustrating not knowing exactly what I am meant to be doing. But I have faith in that a few months time things will click into place.
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[quote]theBird wrote:
Thanks for the explanation. That makes sense.
And thanks for the encouragement in BJJ as well. Its true, I am finding it initially frustrating not knowing exactly what I am meant to be doing. But I have faith in that a few months time things will click into place.
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Any time brother.
I remember it well from my early days on the mats but with time I think you will get it and begin to see that there is a common thread throughout everything. Starting out in bjj / grappling sports can be a humiliating experience and most newcomers don’t last long because of it. Hang in there and you will become part of something truly beautiful and heavily addictive that if you let it, could change your life. It is art in movement. Keep me updated on your journey or write about it in your log and I’ll swing by.
Sunday 020815
My old training buddy, whom I’ve mentioned a few times earlier called me last night and told me to come pick him up today. He says he wants to train but that he’s gotten so lazy doing nothing the last 10 months, that it’s become to hard to get up and do something about it. You need to make me. no matter what I say, just come get me but I’ll probably pretend not to be home, so just kick the door in and slap me around until I’m packed and ready to go, unless I suddenly begin running away when were half way there, then you have to run me down and tackle me he said.
Sadly nothing of the interesting stuff happen. He showed up early at my door step ready to go. That lying bastard I thought to myself, he promised so much yet delivered nothing.
Anyways we got to the gym and what should have taken roughly 1.5 hours ended up taking twice that long because I had to show him the clean and front squat and let him work them a while before actually getting into the work. Doesn’t bother me though. I have a work capacity like an android - I just don’t fatigue. We did have to cut it short though by almost half the workout because of it, otherwise we would never have been done.
Today’s training
Everything in KG’s not pounds!
Explosive work:
Giant set: A1 > A2 > A3, 10x1x3, 10x1x3, 10x3x3, 120-180s rest, pause stretch: Squat
A1 Speed deadlift 10 x 70 - Medium thick green band on all sets.
A2 Block cleans 10 x 55
A3 Front box squat w/ full calf extension 1 x 90 - 1 x 100 - 1 x 90 - 1 x 100 - 1 x 90 - 1 x 100 - 2 x 90 - 1 x 100 - 1 x 90
- One rep constitutes 1 deadlift, 1 clean & 3 front box squats. 1 full set constitutes a total of 3 deadlift’s, 3 cleans and 9 front box squats. Equals a total of 30 deadlifts, 30 cleans & 90 squats.
Bulletproofing:
Turkish get up and one arm overhead walk, Ascent only. Approximately 32 steps
1 x 5 x 20kg kb - forward walking
1 x 5 x 20kg kb - sideways walking
1 x 3 x 20kg kb - backward walking
Tuesday 040815
Today’s training
Everything in KG’s not pounds!
Explosive work:
Giant set: A1 > A2 > A3, 10x1x3, 10x1x3, 10x3x3, 120-180s rest, pause stretch: Frog stretch
A1 Speed deadlift 4 x 70 - 6 x 72.5 Medium thick green band on all sets.
A2 Block cleans 2 x 57.5 - 2 x 60 - 2 x 62.5 - 1 x 65 - 3 x 60
A3 Front box squat w/ full calf extension 1 x 90 - 1 x 100 - 3 x 90 - 5 x 92.5
- One rep constitutes 1 deadlift, 1 clean & 3 front box squats. 1 full set constitutes a total of 3 deadlift’s, 3 cleans and 9 front box squats. Equals a total of 30 deadlifts, 30 cleans & 90 squats.
Bulletproofing:
Thick rope plank rows 3xuntil it feels like stopping, 60s rest, Pause stretch: Squat
1 x 12kg x 20 (left & right - 40 total) 5 pulls pr side, alternating.
1 x 16kg x 10 (left & right - 20 total) 6 pulls pr side, alternating.
1 x 16kg x 15 (left & right - 30 total) 6 pulls pr side, alternating.
Grip work:
Alligator smash 2xmax time, 60s rest
1 x 10 & 5 kg plate x 1:05 on right hand, 50s on left.
1 x 10 & 5 kg plate x 45s both hands
- One and a half hours until mat time. I’ll sleep tight tonight!
Wednesday 050815
Explosive work:
Giant set: A1 > A2 > A3, 10x1x3, 10x1x3, 10x3x3, 120-180s rest, pause stretch: Frog stretch
A1 Speed deadlift 10 x 72.5 - Medium thick green band on all sets.
A2 Block cleans 2 x 60 - 1 x 62.5 - 7 x 60
A3 Front box squat w/ full calf extension 10 x 92.5
- One rep constitutes 1 deadlift, 1 clean & 3 front box squats. 1 full set constitutes a total of 3 deadlift’s, 3 cleans and 9 front box squats. Equals a total of 30 deadlifts, 30 cleans & 90 squats.
Bulletproofing:
Thick rope plank rows 3xfull length of rope, 60s rest, Pause stretch: Squat
1 x 55 foot x 20kg sandbag x 11 pulls on right arm & 12 on left arm
1 x 55 foot x 20kg sandbag x 11 pulls on right arm & 12 on left arm
1 x 55 foot x 20kg sandbag x 11 pulls on right arm & 12 on left arm
Grip work:
Band resisted stick grip hangs, 4xmax time, 60s rest
1 x bw x 55s
1 x medium thick green band 2 times around including lock mechanism x 44s
1 x medium thick green band 3 times around including lock mechanism x 28s
1 x medium thick green band 3 times around + small blue band 5 times around x 31s
Friday 070815
Today’s training
Everything in KG’s not pounds!
Explosive work:
Giant set: A1 > A2 > A3, 10x1x3, 10x1x3, 10x3x3, 120-180s rest, pause stretch: Frog stretch
A1 Speed deadlift 4 x 72.5 - 6 x 75 - Medium thick green band on all sets.
A2 Block cleans 10 x 60
A3 Front box squat w/ full calf extension 1 x 92.5 - 1 x 95 - 1 x 97.5 - 1 x 92.5 - 1 x 100 - 1 x 102.5 - 1 x 105 - 1 x 95 - 1 x 100 - 1 x 92.5
- Failed the 3rd 105 kg rep
- One rep constitutes 1 deadlift, 1 clean & 3 front box squats. 1 full set constitutes a total of 3 deadlift’s, 3 cleans and 9 front box squats. Equals a total of 30 deadlifts, 30 cleans & 90 squats.
Bulletproofing:
Turkish get up and one arm overhead walk, Ascent only. Approximately 32 steps
Alternating between 20 & 24kg kb: 20-24-20-24-20 forward walkin
Alternating between 20 & 24kg kb: 20-24-20-24-20 lateral walking
- only managed to get half way with the 24kg kb while walking laterally.
Grip work:
Band resisted stick grip hangs 5xmax time, 60s rest
1 x bw x 56s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 17s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 19s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 20s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 23s
Saturday 080815
Today’s training
Everything in KG’s not pounds!
Explosive work:
Giant set: A1 > A2 > A3, 10x3, 90s rest, pause stretch: Squat
A1 Speed deadlift 10 x 75
A2 Block power shrugs 2 x 60 - 1 x 70 - 2 x 80 - 1 x 90 - 3 x 100 - 1 x 90
A3 Block clean 10 x 60
Grip work:
Band resisted thick rope hangs 4xmax time, 60-120s rest
1 x medium green band 3 times around the bell x 26s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 15s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 17s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 15s
Vids of the new explosive set up & last set of the grip work coming up within the next hour or so.
Here’s the promised video of yesterdays grip work.
Monday 100815
Woke up this morning feeling like a hadn’t slept for weeks and all I really wanted was to go back to sleep. Training had to be done though so I got up, cooked my 5 eggs and half a pack of bacon for breakfast and got ready, and I’m glad I did! sometimes you end up with new PR’s when you least expect them and today was no different.
Today’s training
Everything in KG’s not pounds!
Explosive work:
Giant set: A1 > A2 > A3 >A4 10x3, 90-120s rest, pause stretch: Frog stretch
A1 Speed deadlift 5 x 75 - 3 x 80 - 1 x 70
A2 Block power shrugs 2 x 90 - 2 x 95 - 2 x 100 - 1 x 95 - 2 x 80 - 1 x 90
A3 Block cleans 10 x 60
A4 Front box squat w/full calf extension 1 x 92.5 - 1 x 95 - 1 x 100 - 1 x 105 - 1 x 107.5 - 2 x 92.5 - 1 x 100 1 x 110 (2 reps) - 1 x 115 (2)
- All sets below 100kg’s are without belt and all sets above are with belt and knee straps. stopped before both third reps in the last two sets, but they were also more about testing the waters than anything else. Probably could have gotten them though.
Explosive Work 2:
Speed deadlift 10 x 1, 45s rest
5 x 70 - 1 x 75 - 1 x 77.5 - 1 x 80 - 1 x 82.5 - 1 x 85
High block power shrugs 10 x 1, 45s rest
5 x 100 - 5 x 90
High block cleans 10 x 1, 45s rest, pause stretch: squat
2 x 55 - 3 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5 - 0 x 70 - 1 x 67.5
- Failed the 70kg with 100 miles to go. Biiiig big difference between the 67.5 and 70kg’s.
Front box squat w/ full calf extension 10 x 1, 45s rest
4 x 100 - 1 x 110 - 1 x 115 - 2 x 120 - 1 x 122.5 - 1 x 125
- New PR from 120 up to the 125 mark.
- 120 up was non explosive.
Grip work:
Band resisted thick rope hangs for time 2xmax time, 60s rest
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 30s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 22s
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Vid of exercise just above.
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Almost didn’t get the 125 in the squats and it almost went wrong, terribly wrong. I wrapped the knee straps hard, really hard and the belt too. As I sat down I was getting mentally ready to get back up but I could feel the the blood pressure in my legs spiking so I ascented prematurely and only got one third of the way up. Sat back down and decided to try again but it had to be done fast because I could barely feel my legs and I was feeling a bit woozy. Gave everything there was to give and almost fell over after I racked the bar. Got the knee wraps off as quickly as I could and like that I could feel the blood returning and began feeling normal again.
Wednesday 120815
Today’s training
Everything in KG’s not pounds!
Explosive work:
A Speed deadlift 10x3, 45s rest, pause stretch: Squat
5 x 70 - 1 x 75 - 1 x 77.5 - 1 x 80 - 1 x 82.5 - 1 x 85
B Low block power shrugs 10x3, 45s rest, pause stretch: alternating glute stretch
10 x 100
C Low block cleans 10x3, 45s rest, pause stretch: prone scorpion kicks x 10
1 x 55 - 1 x 57.5 - 1 x 62.5 - 3 x 65 - 3 x 67.5
D Front box squat w/ full calf extension
2 x 100 - 2 x 105 - 1 x 110 - 1 x 112.5 - 1 x 115 - 1 x 120 - 2 x 122.5
- The last three sets had to explosive component. just grind, grind grind grind.
Grip work:
Alternating band resisted thick rope hangs & stick grip hangs
Thick rope hang: reps 1 - 3 - 5 - 7 & 8
1 x medium green band 3 times around the bell x 19s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 20s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 12s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell + 5kg plate x 11s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 15s
Stick grip hang: reps 2 - 4 - 6
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 20s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell x 15s
1 x medium green band 3 times around the bell & 1 medium green band 2 times around the bell + 5kg plate x 15s
Thursday 130815
Today’s training
Everything in KG’s not pounds!
Explosive work: Round 1:
A. Speed deadlift 10x1, 45s rest, pause stretch: Squat
5 x 70 - 5 x 72.5
B. Low block power shrugs 10x1, 45s rest, pause stretch: alternating glute stretch
3 x 100 - 3 x 102.5 - 1 x 105 - 1 x 107.5 - 1 x 102.5 - 1 x 100
C . Low block cleans 10x1, 45s rest, pause stretch: alternating spiderman stretch
1 x 50 - 1 x 52.5 - 1 x 55 - 1 x 57.5 - 1 x 60 - 1 x 62.5 - 1 x 65 - 1 x 67.5 - 1 x 60 - 1 x 65
D. Front box squat w/ full calf extension 10x1, 45s rest, pause stretch: sitting on my butt contemplating over life.
1 x 100 - 1 x 105 - 1 x 107.5 - 1 x 110 - 1 x 112.5 - 1 x 115 - 4 x 95
Explosive work: Round 2:
A. Elevated Speed deadlift 10x2, 60s rest, pause stretch: Squat - Medium thick green band on all sets.
2 x 70 - 6 x 75 - 2 x 80
- Bar elevated approximately 3 cm.
B. High block power shrugs 10x2, 60s rest, pause stretch: alternating glute stretch
2 x 90 - 8 x 85
C . High block cleans 10x2, 60s rest, pause stretch: alternating over the shin stretch
7 x 55 - 1 x 60 - 2 x 55
D. Front box squat w/ full calf extension 10x1, 45s rest, pause stretch: sitting on my butt contemplating over life.
10 x 95
Grip work:
Stick grip hang:
1 x medium green band 2 times around the bell x 45s
1 x medium green band 2 times around the bell + 10kg plate x 25s
1 x medium green band 2 times around the bell + 20kg plate x 23s
1 x medium green band 3 times around the bell + 10kg plate x 17s
1 x medium green band 3 times around the bell + 20kg plate x 19s
- Moderately exhausted now & my fingers feel kind of strange.
- Taking a day or two off.
- Going to climb down the insanity ladder.
Saturday 150815
Got off the insanity mill and back to what I’m supposed to be doing instead. Keeping my self in the game while working on getting stronger and more explosive. Not the other way around. This past month’s road to insanity vile has had it’s benefits though as my technique in the explosive exercises has improved quite a lot as has the amount of weight loaded on the bar.
Today’s training
Everything in KG’s not pounds!
Explosive work: 1/10
Speed deadlift 10x3, 60s rest, pause stretch: Squat - Medium thick green band
3 x 70 - 2 x 75 - 1 x 80 - 2 x 82.5 - 1 x 85 - 1 x 90
- Feet completely together in the middle, knees out.
Strength work: 5x5, 60s rest, pause stretch: Frog stretch
Zercher box squat
1 x 80 - 1 x 90 - 1 x 100 - 1 x 105 - 1 x 100
Bulletproofing:
Robertson squat 4 x 10, 60s rest, pause stretch: Glute stretch
4 x 60
Turkish get up & 1 arm overhead kb walk, approximately 30 steps
5 x 20kg - forward walk. 5 x 20kg - lateral walk. 5 x 16kg - backward walk.
Neck harness 3 x max reps, 60s rest, pause stretch: Dynamic hamstring stretch
1 x 10kg x 40 - 1 x 12.5kg x 10 - 1 x 10kg x 30
Hanging toes to bar 2 x max, 60s rest
1 x 8 - 1 x 6
Monday 170815
Today’s training
Everything in KG’s not pounds!
Warmup: approximately 50 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing
preparatory deadlift work: Bilateral glute bridges, unilateral glute bridges, band side steps, lateral leg lifts
Explosive work: 2/10
Speed deadlift 10x3, 60s rest, pause stretch: Squat reach - Medium thick green band
3 x 70 - 2 x 75 - 1 x 80 - 2 x 82.5 - 1 x 85 - 1 x 92.5
- Feet completely together in the middle, knees out.
Strength work:
Front box squat 5x5, 60s rest, pause stretch: Squat reach
1 x 70 - 1 x 80 - 1 x 85 - 1 x 90 - 1 x 92.5
- Slow descent & slow ascend 3s / 3s
Really wide grip pull ups 5x5, 60s rest, pause stretch: Squat reach
5 x bw
Bulletproofing:
A1 TGU w/ 1 arm overhead kb walk, full distance is approximately 30 steps
5 x 20kg full forward walk - 5 x 24kg forwalk walk x 15 steps (only half the distance) - 2 x 28kg x 15 steps
A2 Band resisted dead bug
5 x unilateral work - 5 x bilateral work
Breathing at 1: band reaches hips & rib cage is down 2: One (unilateral) or two (bilateral) legs off the floor, knees towards chest, 3: One or two legs extended out, 4: One or two legs bend back again, knees towards chest, 5: one or both legs planted on floor again & 6: as band is slowly released back over head.
- Alternated the TGU and Dead bugs. 1 TGU on both sides, 1 dead bug either on both sides either bilateral or unilateral.
My right infraspinatus is acting up again when I do pulling motions and especially pull ups makes it tighten up. If left unattended after a set of pull ups, my ability to externally rotate decreases to a complete 0% with an hour. After a few days it begins to loosen up again and within 9-10 days everything is back to normal, if I don’t aggravate it somehow that is.
Tried some ART which helped a lot but since ART practitioners are hard to find around these parts and those who are around are to expensive for me, at least on a regular basis which is what I need to get it fixed.
Good news is that the overhead walks stretches the infra spinatus leaving me able to continue normally, but it takes a lot a work before it gets stretched enough. Hence the almost always presents TGU overhead walks.
Any ideas to combat the issue is most welcome
Tuesday 180815
Today’s training
Everything in KG’s not pounds!
Warmup: approximately 50 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing
preparatory deadlift work: Bilateral glute bridges, unilateral glute bridges, band side steps, lateral leg lifts
Explosive work: 3/10
Speed deadlift 10x3, 60-90s rest, pause stretch: Squat reach - Medium thick green band
3 x 70 - 2 x 75 - 1 x 80 - 2 x 82.5 - 1 x 85 - 1 x 95
- Feet completely together in the middle, knees out.
Strength work:
Zercher box squat 5x5, 60-90s rest, pause stretch: dynamic spiderman stretch
1 x 82.5 - 1 x 92.5 - 1 x 102.5 - 1 x 110 - 1 x 100
Grip work:
Thick rope descents. 1 descent every 30s x 5 - 60s x 5 - 90s x 5 & 120s x 2, Pec stretch w/ external rotation
30s descents x bw
60s descents x 5kg
90s descents x 10kg
120s descents x 15kg
- Approximately 6-7 grip exchanges. Single rope.
Thursday 200815
Today’s training
Everything in KG’s not pounds!
Warmup: approximately 50 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing
preparatory deadlift work: Bilateral glute bridges, unilateral glute bridges, band side steps, lateral leg lifts
Explosive work: 4/10
Speed deadlift 10x3, 60-90s rest, pause stretch: Squat - Medium thick green band
3 x 70 - 2 x 75 - 1 x 80 - 2 x 82.5 - 1 x 87.5 - 1 x 95
Strength work:
Rack pulls 5x5, 60-90s rest, pause stretch, Pec stretch w/ external rotation
1 x 130 - 1 x 140 - 1 x 150 - 1 x 160 - 1 x 170
Zercher box squat 3x5, 60-90s rest, pause stretch: It band & glute stretch
1 x 90 - 1 x 95 - 1 x 100
Bulletproofing:
Neck harness 4xmax, 60-90s rest, pause stretch: Calf stretch
1 x 10kg x 45 - 1 x 12.5kg x 15 - 1 x 13.75kg x 10 - 1 x 10kg x 18
TGU w/ 1 arm overhead kb walk, full distance is approximately 30 steps
5 x 20kg kb x forward walk
3 x 24kg kb x forward walk
Grip work:
Thick rope descents. 1 descent every 45s x 5 - 60s x 5 - 90s x 3, Pec stretch w/ external rotation after every 5 reps.
30s descents x bw
60s descents x 10kg
90s descents x 20kg
Plate pinch: 2x85%max time, 60s rest
1 x 10kg plate x 1:10
1 x 10kg plate x 50s
Vid of the rope ascents coming up later tdy
Friday 210815
Today’s training
Everything in KG’s not pounds!
Warmup: approximately 50 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing
preparatory deadlift work: Bilateral glute bridges, unilateral glute bridges, band side steps, lateral leg lifts
Explosive work: 5/10
Speed deadlift 10x3, 60-90s rest, pause stretch: Squat stretch - Medium thick green band
3 x 70 - 2 x 75 - 2 x 80 - 1 x 85 - 1 x 90 - 1 x 100
Strength work:
Rack pulls from 2cm elevation 5x5, 60-90s rest, pause stretch: frog stretch
1 x 135 - 1 x 145 - 1 x 155 - 1 x 165 - 1 x 175
- The safety bars which I’m pulling from are just above the kneecap. Elevated myself onto a 10kg plate to get just a bit further down.
Grip work:
Thick rope descents. 1 descent every 60s x 5 - 90s x 3, Pec stretch w/ external rotation after every 5 reps.
60s descents x 10kg
90s descents x 20kg
- Trying to keep my self hanging as long as possible with the one hand as I make the change.
Monday 240815
Woke up early not feeling too great. Went to bed again. Woke up later and felt like I had contracted SARS. Did what all men do. Had breakfast and went to the gym.
Today’s training
Everything in KG’s not pounds!
Warmup: approximately 50 minutes of:
Treadmill 6.0 - 12.0 kmt: forward, backward & sideways walking and running
Mobility work: neck, upper traps, shoulders, core, fingers, wrists, hamstrings, spinal flossing
preparatory deadlift work: Bilateral glute bridges, unilateral glute bridges, band side steps, lateral leg lifts
Explosive work: 6/10
Speed deadlift 10x3, 60-90s rest, pause stretch: Squat - Medium thick green band
3 x 70 - 2 x 75 - 2 x 80 - 1 x 87.5 - 1 x 92.5 - 1 x 100
Strength work:
Rack pulls from 4 cm elevation 5x5, 60-90s rest, pause stretch: Maxwell squat
1 x 140 - 1 x 150 - 1 x 160 1 x 170 - 1 x 180
- Last 2 reps in the final set from ground level.
Pin bench press 3x5, 90s rest, pause stretch: frog stretch
1 x 70 - 2 x 80
Forward pulling band deadlift 3x5, 90s rest, pause stretch: thigh stretch
1 x 90 - 1 x 100 - 1 x 110
Grip work:
Plate pinch 3xmax time, 90s rest, pause stretch: rubber elastic finger extensions x 15
1 x 15kg plate x 40s left, 60s right - 1 x 15kg plate x 40s left, 50s right, 1 x 15kg plate x 35 L+R
Here’s a vid of the forward pulling deadlift. Got the idea from corstijeir who’s on the board as well. Battery gave out just after that rep, so it’s short one. Not that there’s more to it than that.
Looks like you had it setup pretty well. We don’t want so much band tension it flies out front, but not so little it doesn’t pull.
Looked like you locked in your lats pretty well.