Maybe also banded upper back extensions.
Ca. minute 2. Don’t worry about what he is saying, the demonstration should be sufficient. Since you already are ordering bands this might be something to throw in as well.
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This is where my head was at with them, I’ll stick to singles/deadstop as well.
Never seen these before, thanks for sharing! Seems like something I can work into a superset pretty easily.
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This is where you’re doing it wrong, you gotta do eccentric only leg presses instead and don’t warmup.
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@littlesleeper so I’m bailing on Five and Dime a little early to take care of myself, and can’t really give a full honest review with results, but it’s a kickass program. It’s challenging physically, and mentally as there are no easier days. I’ll get around to running this one again at some point I’m sure, I really liked how it’s set up. Should be a good change of pace after your Bots program and meet!
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Thanks for letting me know.
My list of “Programs to Try” is pretty long at the moment and not getting any shorter! I appreciate the mini review. Once summer rolls around, I expect I’ll be adding in some outdoor strongman work at least once a week. I want to hit the farmers walk, stones and tire flipping pretty hard this summer.
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Sounds like maybe you’ll be running a new 5/3/1 template with strongman assistance. It’ll basically be the Jack Shit program followed by strongman fun.
Am I close?
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Get out of my head.
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If you have success then maybe you could sell it to Jim or get a little acknowledgement in the credits of his next book! Lol
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Yeah I don’t think I’d suggest strongman type stuff for ‘hard conditioning’ with Five and Dime. The lifting sessions left me pretty beat up and I don’t even move big weights haha. I did some metcon style work a couple days a week and that left me on the edge recovery wise.
This list is brutal haha. I’ve got years worth of training that I’d like to try out, wish I got started in this stuff sooner.
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for avoiding grip stuff, I would suggest glute ham raises, reverse hypers (I do these on the westside machine and it’s AWESOME), and deadlifts with straps. What kind of straps are you using? these shouldn’t be taxing your grip. Are you using figure 8 straps? If not, just get a pair of those. You can basically open up your hand completely and the straps will still hold the bar. When I deadlift with an axle and use the figure 8 straps, I actually use a thumbless grip (false grip). I’m pretty much not holding onto the bar at all with my hands, lol.
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I have the wrap-and-grip style straps. Not sure how best to describe them but they seem like the common go-to option most people wind up with. They certainly helped take some grip out of the movements but I still felt like I needed to squeeze the bar to keep the wrap tight (might be a quality thing tbh). I’ve never used the figure 8’s but that sounds pretty promising.
Thanks for dropping in man. I’ve been fiddling around with my bench and rack trying to figure out an effective way to do reverse hypers without buying or building anything. It’s going to take some creativity haha.
that makes sense. I don’t use the wrap and grip style at all anymore. Don’t even own a pair. They still require you to hold the bar and apply pressure, usually substantial pressure, whereas the figure 8’s literally require none. You could easily work up to 80% of your max with a completely open hand. May not be the most comfortable thing on your wrists, lol. But that’s how good they are. Any brand will work, I got some off brand off Amazon for 20 bucks.
I was in one contest that had an axle bar max deadlift, and the axle was smooth. I saw one guy using the wrap and grip straps for his 2nd attempt, and he dropped the bar at 525. The lack of knurling on the bar, and its larger diameter, made the straps almost useless. He took his 3rd attempt with figure 8 straps borrowed from someone else and hit 565 with no issue.
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Sounds like these are being added to my ‘stuff to get’ list haha.
3/26/18
Press day shenanigans
Warmup: GASP
Jumps/throws
Pullaparts
Stepups
Press:
45x10
65x5
75x5
85x3
95x2
105x2
115x2 (PR!)
Push press:
115x2
125x2
135x2
145x0
Power jerk:
145x1
155x1
165x0x2
Band high row/pulldown:
Greenx4x6
Purplex5x10
Band facepull:
Blackx3x15 ,1xpump fail
Band pushdowns:
Redx2x15, 1xpump fail
Airdyne: 10m
Just gonna have some fun this week doing a spin-off 7th week TM test. Hit a PR double at 115 which was awesome for me. I’ve gotten 115 exactly once, failed it a million times, today it went up twice, sweet. They were slow and a bit shaky, but the second rep was like RPE 9/9.5.
Hit some leg drive reps just to see, these are so enjoyable for me. Then just a bunch of band stuff, playing around trying to see how to use these effectively.
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3/27/18
Shane, meet the SSB
Warmup:
Jumps/throws
Pullaparts
Step ups
SSB:
45x10
95x5
115x5
135x5
155x5
185x3
205x3
225x1
245x0
McGill curl ups:
5x5x5s holds
Standing band rows:
Blackx5x10
Band stomps:
Greenx3x40
Fallouts: (33 links, side bolts)
3x8
Well, this was a humbling experience. I think I’m going to dig the SSB bar, but 245 friggin buried me. That’s like an everyday max with a straight bar. Looking forward to getting stronger using this.
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I think a SSB always is, haha.
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3/28/18
Conditioning
Hill sprints:
~ 40 yards x 10 total sprints
Haven’t done hills in ages, there’s a perfect little side street in my neighborhood to do these on. Once the ground is in better condition I’d like to switch to grass.
I think I did 1 or 2 more laps than I should have, which is like the perfect amount of over doing it. Feel it in the hips but I won’t be crippled.
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Sprints are awesome 
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3/29/18
Football bar practice
Warmup:
Jumps/throws
Pullaparts
Stepups
Football bar bench:
75x10
95x5
115x5
135x3
165x2
185x1
Pullaparts:
Redx5x10
Dips:
4x8
Single arm band row:
Purplex4x10
Single arm band press:
Purplex4x10
Band hammer curl:
Blackx4x10
Football feels a bit better on the elbow than the straight bar so I’m going to sub it in for a couple cycles. Turns out I’m a bit weaker with this implement. All good, another chance to get stronger with lighter weights.
I’m able to get a pretty good MMC with these bands, and no joint stress. I think when I get back to DB/BB work I’ll be a little weaker but then see some decent improvements quickly being able to recruit the muscles better. Guess I’ll find out soon.
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Where ya at, @duketheslaya? Band workouts going on over here! No supervision required (but you could put your eye out)!
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