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Training Board Monthly PR post
- Thread starter bignate73
- Start date
CrimsonKing
New member
Hannibal said:
What tension is your blue bands? My blue's are the heavy bands. The Light bands are blue/purple
JDarty6173
New member
Well Here are what I guess would be PR's from today and last Thursday on ME Bench...As well as a ME Squat/Dead PR from 10/04.. It was the first time I used Band tension like that so it was basically all new movements...
10/04/02 - 36" Chain Suspended GM's w/ 2 Sets of Double Choked Mini Bands - 345 pounds
(Previous Best was 315 w/ 1 Set of Choked Minis)
10/10/02 - 4 Board Press with Doubled Light Bands - 295 Pounds
10/17/02 - Floor Press with Doubled Light Bands and Doubled Minis - 295 Pounds (and a near miss with 315)
I must say that this kinda band tension is really tough.. I'm in the process of slowly increasing the band tension used on all my ME work Except for Reverse Blue Band and 3 Board Press... That way I at least have 2 constants by which to measure my progress.. I am now Rotating my ME Bench Movements like this:
Week 1 - 4 Board Press with Bands
Week 2 - Floor Press with Bands
Week 3 - 2 Board Press with Bands
Week 4 - 3 Board Press (No Bands)
Week 5 - Reverse Blue Band Press
My last Rotation I used Doubled Light Bands.. This Rotation I am using Doubled Light Bands plus 1 Set of Doubled Minis.
10/04/02 - 36" Chain Suspended GM's w/ 2 Sets of Double Choked Mini Bands - 345 pounds
(Previous Best was 315 w/ 1 Set of Choked Minis)
10/10/02 - 4 Board Press with Doubled Light Bands - 295 Pounds
10/17/02 - Floor Press with Doubled Light Bands and Doubled Minis - 295 Pounds (and a near miss with 315)
I must say that this kinda band tension is really tough.. I'm in the process of slowly increasing the band tension used on all my ME work Except for Reverse Blue Band and 3 Board Press... That way I at least have 2 constants by which to measure my progress.. I am now Rotating my ME Bench Movements like this:
Week 1 - 4 Board Press with Bands
Week 2 - Floor Press with Bands
Week 3 - 2 Board Press with Bands
Week 4 - 3 Board Press (No Bands)
Week 5 - Reverse Blue Band Press
My last Rotation I used Doubled Light Bands.. This Rotation I am using Doubled Light Bands plus 1 Set of Doubled Minis.
bignate73
New member
ME bench day for me. i did the equivalent of a 2 board press by using the pins in the power rack as my bottom position.
PR for me
305
yaaaay!
missed a 315 though.
everything up to 305 was gravy though. didnt move slow until the 305 which actually stopped at one point.
good day all in all though.
PR for me
305
yaaaay!
missed a 315 though.
everything up to 305 was gravy though. didnt move slow until the 305 which actually stopped at one point.
good day all in all though.
coolcolj
New member
None of these to failure
70 Degree Barbell Overhand Grip Rows
210x6
190x6 - pause set 3 sec pause at bottom, then explode up.
Weighted Chins on a power rack
1x6 20lbs
1x6 12.5lbs - Pause set, 3 sec pause at hang and then explode up.
Towel chins - BWx6
whats the big deal with these? Not that hard
70 Degree Barbell Overhand Grip Rows
210x6
190x6 - pause set 3 sec pause at bottom, then explode up.
Weighted Chins on a power rack
1x6 20lbs
1x6 12.5lbs - Pause set, 3 sec pause at hang and then explode up.
Towel chins - BWx6
whats the big deal with these? Not that hard
Last edited:
JDarty6173
New member
bignate73 said:
if youve been single for a while they get easier.......
hehehehehehe.
Ahhhh, no wonder I can rep out sets of 15 on these
coolcolj
New member
heh tried to do hanging leg raises using a towel and boy was it hard - chins seem much easier for some reason!
Leg strength continues to climb!
High volume high intensity session today, olympic lifts, lots of squat/RDL complexing with plyos and ballistic stuff
High Bar Full Olympic Back Squats (rock bottom)
245lbs 2x4
The 1st set felt so easy, I thought I'd do another at the same weight, big mistake!
last rep of the 2nd set was ass slow at the sticking point, My body started to shift the weight onto the right leg. That tells me my left side is much weaker. I think I need to start working the left with some single leg squats
220lbs 1x4 Paused Set - 3 sec pause at the bottom
Romanian Deadlifts
1x6 190lbs
-----------------------
full workout below taken from my Journal
- just to show you what I went through
-------------------
Sunday 20th October- 20/10/02 - Olympic Lifts, Legs and Abs
High volume and intense session today! Damn was sweat pouring off my face! Leg strength is really starting to get up there!
My CNS is gonna be fried tommorrow
Workout time - 1.5 hours
Warmup
Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.
Full squat cleans and and squat snatches with a 25 lb barbell
and 65lbs. Plus some Overhead squats with 65lbs
Olympic Lifts
again mainly working on my form
but did go heavy in places
Hang clean
warmup - 45lbsx5, 65x3, 95x3
2-3 mins rest between each
Power snatch 95lbs 2x3
Power clean 135lbs 2x3
Hang clean 135x3, 155lbs 2x3
Jumping deadlift/jump shrugs
135x6
High Bar Full Back Squats Complexes
4 warm up sets - 95x10, 135x6, 185x3
Tempo 30X0, 3 mins rest
245lbs 1x4
Barbell crouch drop 65x6
245lbs 1x4
The 1st set felt so easy, I thought I'd do another at the same weight, big mistake!
last rep of the 2nd set was ass slow at the sticking point, My body started to shift the weight onto the right leg. That tells me my left side is much weaker. I think I need to start working the left with some single leg squats
I need solid shoes as well! These jelly BBall shoes are not good....
Paused Set - 3 sec pause at bottom
1x4 220lbs Tempo 33X0
A bit too heavy
Rested 1 min then did 6 standing long jumps
Speed set + JumpSquat complex - 1 min rest between each
1x6 135lbs Tempo X0X0
JumpSquat - BW and hands behind head x6
Jump squats+ jumps complex - 1 min rest between each
Half Squat 1x6 55lbs
Double Standing Long jumps 4 sets - these are just 2 SLJ done one after the other
Complex - 1 min rest between each
Barbell Crouch Drop 1x6 65lbs
Vertical jumps in place x 6
Romanian Deadlifts
warmup 95x3
immediately followed by
Jumps onto a 18 inch bench x6 (minimal leg bend)
3mins rest between each complex
Complex - 1 min rest between each
1x6 190lbs tempo 20X0 2 mins rest
Jumps onto a 18 inch bench x6
Complex - 1 min rest between each
1x6 175lbs Tempo 31X0
Jumps onto a 18 inch bench x6
Complex - 1 min rest between each
1x6 135lbs Tempo X0X0
Jumps onto a 18 inch bench x6
Hanging Leg raise curlups
done hanging onto a towel drapped over chin bar
1x6 BW Tempo 2011
done on a power rack
1x10 Bodyweight Tempo 2011
1x8
Reverse Hypers
2x10 Bodyweight Tempo 20X0
Just to unload the spine and flush blood into lower back
Peterson Stepups
12kgx10 each leg
Leg strength continues to climb!
High volume high intensity session today, olympic lifts, lots of squat/RDL complexing with plyos and ballistic stuff
High Bar Full Olympic Back Squats (rock bottom)
245lbs 2x4
The 1st set felt so easy, I thought I'd do another at the same weight, big mistake!
last rep of the 2nd set was ass slow at the sticking point, My body started to shift the weight onto the right leg. That tells me my left side is much weaker. I think I need to start working the left with some single leg squats
220lbs 1x4 Paused Set - 3 sec pause at the bottom
Romanian Deadlifts
1x6 190lbs
-----------------------
full workout below taken from my Journal
- just to show you what I went through
-------------------
Sunday 20th October- 20/10/02 - Olympic Lifts, Legs and Abs
High volume and intense session today! Damn was sweat pouring off my face! Leg strength is really starting to get up there!
My CNS is gonna be fried tommorrow
Workout time - 1.5 hours
Warmup
Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.
Full squat cleans and and squat snatches with a 25 lb barbell
and 65lbs. Plus some Overhead squats with 65lbs
Olympic Lifts
again mainly working on my form
but did go heavy in places
Hang clean
warmup - 45lbsx5, 65x3, 95x3
2-3 mins rest between each
Power snatch 95lbs 2x3
Power clean 135lbs 2x3
Hang clean 135x3, 155lbs 2x3
Jumping deadlift/jump shrugs
135x6
High Bar Full Back Squats Complexes
4 warm up sets - 95x10, 135x6, 185x3
Tempo 30X0, 3 mins rest
245lbs 1x4
Barbell crouch drop 65x6
245lbs 1x4
The 1st set felt so easy, I thought I'd do another at the same weight, big mistake!
last rep of the 2nd set was ass slow at the sticking point, My body started to shift the weight onto the right leg. That tells me my left side is much weaker. I think I need to start working the left with some single leg squats
I need solid shoes as well! These jelly BBall shoes are not good....
Paused Set - 3 sec pause at bottom
1x4 220lbs Tempo 33X0
A bit too heavy
Rested 1 min then did 6 standing long jumps
Speed set + JumpSquat complex - 1 min rest between each
1x6 135lbs Tempo X0X0
JumpSquat - BW and hands behind head x6
Jump squats+ jumps complex - 1 min rest between each
Half Squat 1x6 55lbs
Double Standing Long jumps 4 sets - these are just 2 SLJ done one after the other
Complex - 1 min rest between each
Barbell Crouch Drop 1x6 65lbs
Vertical jumps in place x 6
Romanian Deadlifts
warmup 95x3
immediately followed by
Jumps onto a 18 inch bench x6 (minimal leg bend)
3mins rest between each complex
Complex - 1 min rest between each
1x6 190lbs tempo 20X0 2 mins rest
Jumps onto a 18 inch bench x6
Complex - 1 min rest between each
1x6 175lbs Tempo 31X0
Jumps onto a 18 inch bench x6
Complex - 1 min rest between each
1x6 135lbs Tempo X0X0
Jumps onto a 18 inch bench x6
Hanging Leg raise curlups
done hanging onto a towel drapped over chin bar
1x6 BW Tempo 2011
done on a power rack
1x10 Bodyweight Tempo 2011
1x8
Reverse Hypers
2x10 Bodyweight Tempo 20X0
Just to unload the spine and flush blood into lower back
Peterson Stepups
12kgx10 each leg
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