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BrotherIron

BrotherIron

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Mar 6, 2011
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Not a bad day but I felt a bit beat up. Lower back was feeling henky so I rolled my glutes and inner thighs and I got some relief.

WAVE3 WEEK2 DAY3
OHP/ SQUAT
OHP~ 95x10, 130x3, 155x3, 175x2, 195x2, 215x2, 235x1​
Oly Front Squat~ 135x3, 185x3, 225x3, 285x3, 315x3​
Standing Good Morning~ 135x5, 190x5, 210x5, 230x5​
Hang. Side Lat/ Rear Delt~ 40x5/15x15, 40x6/15x15​
Hammer Curl~ 45x8, 45x8, 45x7​
Prowler Push~ 90x110ft, 140x110ft, 140x110ft, 140x110ft, 140x110ft
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Gonna have to do my work so I have my meals ready when classes start on Aug 26th. I also will be changing my schedule. I'll be training Thurs, Fri, Sun, Mon (w/ Mon being a Fluff Day)

For speed squats, I add chain to the bar so as I rise with the bar the chain is lifted from the ground making the total weight increase. So for today, I had 325lbs on the bar + 110lbs in chain. When I was standing fully (top of the squat) the bar weighs 435lbs and when I'm in the hole (bottom of the squat) it's 325lbs. This makes me produce more force and generate more power to finish the squat. This also takes it easier on my joints since it's an explosive lift.

WAVE3 WEEK3 DAY1
SQUAT/ OHP
Speed Squat +110lbs chain~ 145+Cx2, 195+Cx2, 235+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 325+Cx2, 325+Cx2, 325+Cx2, 325+Cx2, 325+Cx2​
no belt and no knee sleeves​
KB Lunge (walking)/ Seated Leg Curl~ 50x10/ 90x10, 50x10/ 90x10​
H.S. OHP +monster mini (each arm)~ 25+Bx7, 45+Bx7, 70+Bx7, 85+Bx7, 95+Bx7, 105+Bx7, 115+Bx7​
Seated LowCable Row~ 100x10, 130x10, 140x8, 140x8​
Farmers Walk~ 100x110ft, 100x110ft, 110x110ft, 110x110ft
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
My football bar arrived and I got it into the gym today. I've basically got enough equipment to start my own private spot. Training went so-so today. I forgot my keys b/c I drove wife's car so I couldn't get my bars out to use. I wound out squatting with a 45lbs bar, which I don't like to do. Not a bad day but just ok... Weighing in at 251lbs today.

Where did you purchase your football bar from?
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Not a bad day... Bodyweight is down to 247lbs so strength is dropping a bit. Should start my DHB soon which should help hold onto it. Other than that, training went well. Bar is moving well. Trying a higher position for my belt. Will need to purchase a smaller lever belt with my waist going down from leaning up.

Dropping volume down as I'm leaning up. When I reset my numbers which will probably be after next month, I'll up my volume with the lighter weight. So, it'll be 5x5 for the first block, 4x5 for the second, and 3x5 for the third block.

WAVE3 WEEK3 DAY2
DEADLIFT/ BENCH
Deadlift~ 135x3, 225x3, 275x3, 315x3, 355x5, 405x5, 455x4
Floor Press +75lbs chain~ 95+Cx5, 135+Cx5, 160+Cx3, 175+Cx3, 190+Cx3, 205+Cx3, 220+Cx3
RDL +orange long band~ 85+Bx5, 90+Bx5, 95+Bx5
Cable OH Tri Ext/ Cable Pec Fly~ 120x8/150x10, 120x10/150x10, 120x10/150x10​
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Another day... more training. Nothing to tear underwear over but still getting it done. I did almost pass out on the last set of front squats. The bar was sitting on my trachea causing a blunt choke so I had to set it back on the rack, wait for a minute to get composed, and then knock the set out. That's one thing with performing front squats Oly style, you can literally choke yourself and pass out so be careful if you're going to do them.

WAVE3 WEEK3 DAY3
OHP/ SQUAT
OHP (standing)~ 95x8, 120x8, 145x8, 160x8, 175x8​
Oly Front Squat~ 135x3, 185x3, 225x3, 265x3, 295x3, 325x3​
Standing GM~ 135x5, 195x5, 215x5, 235x5​
Hang. Side Lat./ Rear Delt~ 45x6/ 20x12, 45x6/ 20x12​
Hammer Curl~ 45x8, 45x8, 35x12​
Prowler Push~ 90x110ft, 140x110ft, 140x110ft, 140x110ft, 140x110ft
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Well, I had to walk to work yesterday (probably 3miles there and back) which SUCKED ASS in this 95 degree heat and 85+ percent humidity. Car battery was dead and uber wasn't working on my phone.

Got in and trained again today. Fluff "BBing" Day.

WAVE3 WEEK3 DAY4
FLUFF DAY
Plated Loaded IsoRow 4x10​
Straight Arm Pulldown 4x12​
Plate Loaded Incline Bench 4x10​
Seated Leg Curl 3x10​
Speed Sled 135x110ft, 3 sets
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Weighing in at 247lbs so pretty happy with how squats went today. I could have hit 485 for a double no problem. I just keep plugging away.

WAVE3 WEEK4 DAY1
SQUAT/ OHP
Squat~ 145x5, 235x3, 285x2, 325x2, 365x2, 395x2, 435x2, 475x2
H.S. OHP+green band~ 25+Bx5, 45+Bx5, 70+Bx3, 100+Bx3, 110+Bx3, 120+Bx3, 130+Bx3
KB Lunge/ Seated Leg Curl~ 50x10/90x10, 50x10/90x10
Seated Cable Row~ 100x10, 130x10, 140x10
Farmers Walk~ 100x110ft, 100x110ft, 110x110ft, 110x110ft
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Well, squatting yesterday took it out of me and I missed 2 meals (carb meals) so I knew today would be a shit show. I dropped my speed pulls weight as well as my accessory lifts. Still a solid day and I"ll make sure I get all my carb meals in today.

For the speed pulls, I put 3 large chains on each side (there combined weight is 110lbs) so it's 295 bar weight and at the top with chains, it's 405. This is imho the best way to perform speed work. You have to produce more force to complete the lift. The chains are also linear whereas a band would be exponential which can lead to injury.

WAVE3 WEEK4 DAY2
DEADLIFT/ BENCH
Speed Pulls +110lbs chain~ 135x3, 225x3, 295x2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2,​
1min rest betw and no belt
Floor Press w/ Football Bar +75lbs chain~ 95+Cx5, 135+Cx5, 155+Cx5, 170+Cx5, 185+Cx5, 200+Cx4, f.drop 170+Cx5​
SLDL w/ DB +orange long band~ 90+Bx6, 90+Bx6, 90+Bx6​
Cable Tri OH Ext/ Machine Fly~ 110x8/ 145x8, 110x8/ 145x8​
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Unless they are used reverse style (i.e. hung from the top of a power rack) bands increase the downward acceleration of the bar greater than gravity which puts greater stress on tendons and ligaments than using weights and chains.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Unless they are used reverse style (i.e. hung from the top of a power rack) bands increase the downward acceleration of the bar greater than gravity which puts greater stress on tendons and ligaments than using weights and chains.

That's the only way I use bands in my training for the big 3 (for me the big 2 now that I'm not benching). If you look before my injuries I would perform reverse band squats and pulls and I think they help a lot with overload work which is vital for strengthing mind and working the CNS.

At least for me, many of my injuries were from training with bands attached to the floor for periods that were too long. If I attach them from the floor, I can only train 2-3 weeks tops (I do realize everyone is different) but with chains, I could train for twice the amount of time and I have trained with chains for extended periods. I incorporate them into my pressing each and every week and I slowly increase the chain weight while increasing the bar weight.

That's a very good point to make...

Another thing, I'm 39yo and I realize that's not really old but as we age I think chains are easier on the joints/ tendons/ ligaments. Bands to be less forgiving and we all know that our tendons/ ligaments become less "rubbery" with age (which can make us more susceptible to injury as we get older) so we have to train smarter so for me I'm relying more on chains now than I did in the past. As my strength increases (hopefully, it will since I'm cutting),I plan on putting some reverse band squats and deads back into my training.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
I totally agree with you that bands should not be used for more than 2-3 weeks consecutively when used to increase loading in the eccentric phase of a lift. I personally don't like to use them for more than one training session per week during that 2-3 week block. I have also used them on a bi-weekly basis for up to a 6 to 8 week training period. That's a very good observation regarding bands being even less forgiving to older lifters due to the loss a elasticity in our tendons as we age. Last Wednesday's workout is the first time I've incorporated bands eccentrically in my training since my shoulder surgeries. I've just been too wary of including them before now but feel I'm ready to start placing the extra stress on the repaired tendons to thicken and make them stronger. I'll admit that I had a lot of apprehension in adding them but everything went well so I'll probably start cycling them in and out of my workouts again. I have no issues with using chains on a much more frequent or daily training basis.
 
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