Hi Nadia. She is 9. The first thing she did was switch to a lighter band and try and get one. Not quite. Then she was very keen to kow when I thought she could a chin on her own.
Actually, last night she ‘trained’ with me the entire time. She did chins, db rows, overhead press (db and a light bar), did some clean and press (figured this out on her own…to my surprise), bench and some curls. Her brother better watch out
Hi Nadia. She is 9. The first thing she did was switch to a lighter band and try and get one. Not quite. Then she was very keen to kow when I thought she could a chin on her own.
Actually, last night she ‘trained’ with me the entire time. She did chins, db rows, overhead press (db and a light bar), did some clean and press (figured this out on her own…to my surprise), bench and some curls. Her brother better watch out
[/quote]
OMG! Future PW! Future PW! YAY! YAY! YAY!
Oh, and nice training :)[/quote]
Hi Peaches! She is naturally pretty well muscled. Should be interesting as she gets older.
ME lower
reverse band squats
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1…knee wraps
405 x 1
425 x 1…PR +20lbs at the top. Done for the day. Stared at the bar. Reminded myself it was Max Effort day.
435 x 1…PR +30lbs at the top. Nice. Apologies for the enthusiastic language.
I’m looking forward to a reverse squat 405 at the bottom, 465 at the top.
Reverse band front squats (no wraps)
225 x 5 x 5
Leg curls with added band resistance (far superior to regular leg curls)
3 x 15-10
In case any one cares, this is how I determine band assistance at the bottom. Just weigh down the bar until I’m at the turnaround point. +15lbs (for a total of 60lbs) at the bottom for squats with the orange (light) bands.
And also, how do you do your leg curls with the bands??[/quote]
My upper back is pretty toasted right now.
I loop one end of a long band over the weight post, around a support underneath the bench and then loop the other end over the post. Gives great tension at max contraction.
[quote]GhostOD wrote:
Where are you at in NS? If youre ever around our area, you should stop by and train[/quote]
Where are you located?[/quote]
In amherst, I train with a team of 5 or 6 other guys depending on the day, and we train with a westside template as well. Going to be putting on some meets soon if that’s something that might interest you, too.
( Also, there’s lots of pics and vids of our gym in my training log, lots of cool powerlifting stuff to play with if you ever stop by)
[quote]GhostOD wrote:
Where are you at in NS? If youre ever around our area, you should stop by and train[/quote]
Where are you located?[/quote]
In amherst, I train with a team of 5 or 6 other guys depending on the day, and we train with a westside template as well. Going to be putting on some meets soon if that’s something that might interest you, too.
( Also, there’s lots of pics and vids of our gym in my training log, lots of cool powerlifting stuff to play with if you ever stop by)[/quote]
Interesting. I’m in Halifax. I’m going to check out your log.
ME Upper
Dead stop bench from pins…this was right at chest height so I couldn’t arch. First time doing these with straight weight. Keeping them in rotation.
95 x 3
135 x 3
185 x 3
205 x 3
215 x 1…hard
225 x 0…damn hard
raised pins one hole (3" or 2-board height)
225 x 1
225 x 1
225 x 1…best rep
205 x 3
205 x 3
205 x 3…best set
DB overhead press
20s x 10
40s x 10
50s x 8
50s x 8
50s x 7…couldn’t lock it out
Close grip push ups with chain across neck. First time. Love the accomodating resistance curve of these. Deloads at the bottom, hard on the tris at the top.
20lbs chain x 15
40lbs chain x 8
40lbs chain x 8
40lbs chain x 7…couldn’t lock it.
Those Reverse Band Squats have me wanting to drive back to the gym and pound some out (and I JUST got home). Plus you have Nirvana in your log…I mean…totally awesome.
Those Reverse Band Squats have me wanting to drive back to the gym and pound some out (and I JUST got home). Plus you have Nirvana in your log…I mean…totally awesome.[/quote]
My Canadian brother, thanks.
Based on my limited experience, I highly recommend reverse band squat, bench and deads.
I had a little speaking engagement in front of some MBAs today. I realized that I had graduated from the same school 20 years ago. Damn. That plus the Nirvana anniversary is pushing me to get a sports car. Or a girlfriend.
