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BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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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.
Hopefully, others are reading this b/c this is a good discussion.
 
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BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Had a GREAT day! Weight is at 246lbs so that means it's time to start looking for spotters soon. My wife should be training with me again in a few weeks.

WAVE3 WEEK4 DAY3
OHP/ SQUAT

OHP (standing)~ 95x5, 125x5, 145x5, 175x5, 190x5, 205x5, 205x5
Oly Front Squat~ 135x3, 185x3, 225x2, 245x3, 275x3, 305x3, 335x3
Standing Good Morning~ 135x5, 195x5, 215x5, 235x5
Hang. Side Lat./ Rear Delt~ 45x7/ 20x15, 45x7/ 20x15
Hammer Curl~ 45x9, 45x9, 45x8​
Speed Sled (pulled laterally)~ 135x110ft, 135x110ft, 135x110ft, 135x110ft, 135x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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You may be wondering what is lateral walk speed sled pulls? It's pulling the sled sideways which helps work the hips and glutes very well. These need to be strong if you want to lift big numbers... GPP work

 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,340
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Schools starting back up Aug 26th and that means, time to start a new program layout b/c my days will be changing due to my class schedule. I'll train Thurs, Fri, Sun, and Mon. Now, I would like to train at my main gym 2x a week but my classes probably won't make it possible so I'm changing my training to accommodate. Still training for strength... just having to change things up a bit. I'd like to keep pushing and working to bigger numbers this month but that doesn't make sense since I'm changing my layout so I'll recalc my 2 rep maxes and start again...

My new program is going to look like this:

THURSDAY
OHP Main - Standing OHP
DEADLIFT Minor - Sumo Dead
Accessory Lifts - Bent Over Row, Lat. Raise, Rear Delt

FRIDAY
SQUAT Main - Back Squat
BENCH Minor - Floor Press
Accessory Lifts - Lunge (walking),Seated Leg Curl, JM Press

SUNDAY
DEADLIFT Main - Conv. Deadlift
SQUAT Minor - Oly Front Squat
Accessory Lifts - SLDL, Biceps Curl, Straight Arm Pulldown

MONDAY - BENCH/ OHP Accessory (mostly machines, still fluff day)
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,340
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Weight sitting steady at 246lbs and I'm happy with that. Bar is moving good and I'm beginning to be able to wedge myself into/under the bar better. Had to learn how to set up again now that I'm lighter.

WAVE3 WEEK5
ACTIVE RECOVERY
DAY 1

SQUAT/ OHP
Squat~ 145x5, 195x5, 235x5, 285x10, 325x10
H.S. OHP+green band~ 25+Bx5, 45+Bx5, 80+Bx10, 80+BX10
KB Lunge/ Seated Leg Curl~ 30x12/ 55x12, 30x12/ 55x12
Low Cable Row~ 90x12, 90x12​
Farmers Walk~ 70x110ft, 70x110ft, 70x110ft

DAY2
DEADLIFT/ BENCH

Conv. Deadlift~ 135x5, 225x5, 275x10, 315x10
Floor Press w/ Football Bar +75lbs chain~ 95+C5, 135+Cx10, 135+Cx10
SLDL w/ KB+orange band~ 60+Bx12, 60+Bx12
Cable Tri OH Ext/ PEc Fly~ 70x110ft, 70x110ft​
 
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