Thursday 2nd June - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 4 - Lower Evening - Microcycle 2
Decent workout, but really tough! I felt good during the warmups, but I realised today the band tension I've been using is quite a bit more than the 40-50lbs I've been thinking, more like 80-90lbs up top! I know 50lbs dumbells move around a bit when anchored on em, so 80lbs is probbaly about close to it.
Had a 30min nap before heading to the gym, which helped refresh me from this mornings energy work, but I was still slightly fatigued.
Bodyweight at the gym - 218lbs (in winter clothes)
Workout Rating - 8/10
Workout time - 1.25 hours
Warmup - Prehab
dynamic swings etc
reverse backextension BWx8
situp complex on swissball
back extension BWx6 + 6 twisting to each alternate side
warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 10 reps each, except cleans and jerks, 5 and 3 reps respectively
Back tumbles from sitting position x 10 - feels great on the lower back
mulit-direction lunge - 5 ways each leg, 2 reps each direction
Lateral stepup - 6inch step BWx10 each leg
Seated Calf raise - 50lbs x10 + 30sec ISO hold
Farmers walk with 60lb dumbells to powerrack for bands - rolled em back at the end
Rotating Sets between Squats and one accessory exercise
Resting 30secs to 1min on warmup sets and then 2 mins between each exercise
Full Back Squats + Light Bands - in Oly Shoes - RAW
Light Bands cinched around 60lbs dumbells, kicking in halfway up adding about 80lbs of Band Tension
Warmups - alternating set with each type of squat - 45secs to 1min - semi explosive and semi-divebombed (all with bands)
Fullsquats + Bands - BWx5, Bar x5, 95x3, 135x3, 185x3, 225x3, 255x1, 285x1
frontsquats + bands - Bar x3, 95x3, 135x3, 185x3, 225x2
Wide stance squats + bands - Bar x3, 95x3, 135x3, 185x3, 225x2
Fast down, power up as hard as I can - 80% of (1RM(385lbs)+85% of Bodyweight)
Rotation 1) 275lbs + Bands x 3 - 0.8, 0.867, 1 sec concentrics
Rotation 2) 275lbs + Bands x 3 - 0.866, 0.933, 0.933 sec concentrics
Rotation 3) 275lbs + Bands x 3 - 0.867, 0.933, 1 sec concentrics --> feeling tired, and slower
Been a while since I squated with bands, and they sure kicked my ass today!
I used the same loads last week but with just free weight, and the bands made everything feel way heavier! Walking out the worksets felt more like 355-365lbs! Core was really working hard, I think the energy work this morning fatigued them quite a bit too.
Even then, squats were only marginally slower than last week without bands, but I strained a bit too much for my liking. Next time I'll make smaller jumps during the warmups and lighten the loads by 40lbs to account for the band tension. Frontsquats with 225+bands was a bit of ball buster for a warmup!
Toes curls on lying leg curl machine
warmups - 1plate x8, 2p x8
rapid
Rotation 1) 3plates x 8
Rotation 3) 3plates x 8
Tibs getting stronger
Standing SIngle Leg curl
warmups - 4plates x 4, 7px3
5sec ISO hold at bottom, explode up. 1min rest between each leg
Rotation 2) 10plates x 3
Rotation 3) 10plates x 3
Cooldown
Lie over swiss ball to stretch spinal erectors x 1min
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clip from today
Right click on clip and save to avoid errors
all 3 sets of explosive full squats with bands.
On the 2nd set, I decided to look up instead and just push hard, I also had a slightly narrower stance. Felt more quads, and my legs ended up doing that funny s-curve bend like those Chinese olylifters. Then on the next set I went back to my usual way, and it's gone, interesting.
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat+TopHalfBands275_3x3_2June05.mpg
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