Speed Lower - The Bands Still Suck!!!!

[Exodus]

yep, the increased volume of ohp yesterday along with the fact of using bands = a really tired low back. ....lol

Box Squat - 185 plus light band for 9 sets of 2.

Speed Dead - 205 plus rev light band for 6 sets of 3.

Overhead Squat - 135lbs for 3 x 10.

Db Rows - 90's for 3 sets of 6.

BB Power Shrugs - 225 for 3 sets of 15.

Reverse curls - 55lb for 1 set of 10 and 1 set of close 5.



totally forgot to do the 3 sets of 8 hyper ext......... but i bet my lower back made a deal with my brain to forget about them....lol

time to die........uh...... i mean eat and collapse.

i came in from the gym (only worked out for 1 hour) my wife (whose sick) hugged me and said "is it raining ???" my reply

"no honey, thats just sweat."

X

 

[cheesecake]

You're a beast.

And I'm going to be right there with you on the band work next week.
...chad...

 

[IronLion]

What is your max squat?

 

[cheesecake]

Exodus' Maxes
...chad...

 

[Cuthbert]

How fast were you off the box?

Right now I'm trying to put as much bar weight and band tension on as possible while staying fast off the box. Based on your max squat... I think you might be capable of doing a bit more.

Good work though.

Cuthbert

 

[Exodus]

thanks guys. my max like cheesecake said was 455. my speed is good, im still working on trying to spend as little time possible on the box. But i squat on a box about 2-3 inches below parallel. i could be faster and use more tension if i was parallel, but i feel its important for me to work on getting very deep. i feel its working really well becuase of my depth on my max days.

X

 

[IronLion]

How fast were you off the box?

Right now I'm trying to put as much bar weight and band tension on as possible while staying fast off the box. Based on your max squat... I think you might be capable of doing a bit more.

Good work though.

Cuthbert

I was thinking the exact opposite, that his weight w/ band tension was like 285 which is about 65 percent of his max. This may be a little much, ex if you feel weak or beat up on your me days I would back off the weight a little.

When I started the de days I thought that as long as I could move the bar fast (less than 1 second per rep) I should increase the weight. I can work up to 80 percent of my max before I really slow down at all, but I don't recover well. It really takes time to figure out the percentage range where you can still recover, if you are natural. For me the range is somewhere between 45-55 percent w/ band tension included

 

[Exodus]

yes........ bar weight was 40 percent of my max with the light bands on top of that. i was guessing like you said 285 at the top of the squat.

im sore as heck, but im guessing that is coming from not using the bands for the last 2 years. so i expected it. ill watch the me days to make sure everything is fine, but i expect to pay the price for this for a couple of weeks. but i will not change this tension for 18 weeks. so i will definitely not be continually pushing the envelope.

X

 

[Lord_Suston]

nice work, yes speed squats suck need more volume though Imo to get use to exploding off the box

 

[Cuthbert]

I was thinking the exact opposite, that his weight w/ band tension was like 285 which is about 65 percent of his max. This may be a little much, ex if you feel weak or beat up on your me days I would back off the weight a little.

When I started the de days I thought that as long as I could move the bar fast (less than 1 second per rep) I should increase the weight. I can work up to 80 percent of my max before I really slow down at all, but I don't recover well. It really takes time to figure out the percentage range where you can still recover, if you are natural. For me the range is somewhere between 45-55 percent w/ band tension included

LOL... im getting conflicting advice from people who are both STRONG AS CRAP

we'll see where it goes lol

 

[thebrute]

great work, exodus.