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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
10,368
2,604
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
10,368
2,604
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
10,368
2,604
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
10,368
2,604
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​
 
T

The other Snake

VIP Member
Aug 19, 2016
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Late to the show but this so far is a good read. Love seeing others journey through different ideas.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Started my new program and so far, it's fun. Gotta work on my sump technique but I can see how this will help with hip strength.

WAVE1 WEEK1
DAY1
OHP/ DEADLIFT
Standing OHP~ 95x5, 125x5, 150x5, 170x5, 190x5, 190x5
Sumo Deadlift~ 135x3, 225x3, 275x3, 315x3, 315x3, 315x3
BentOver Row~ 135x10, 185x8, 185x8, 185x5
Hanging Side Lat/ Rear Delt~ 45x6/20x12, 45x6/20x12​
Speed Sled (Lat. Walks)~ 90x110ft, 135x110ft, 135x110ft, 135x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
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Not a bad day. Glad I made this day only 3 movements b/c yesterday was hard. This should be interesting to see how the next 15 weeks plays out. I'm excited to see how this goes.

W1W1 DAY2
SQUAT/ BENCH

Speed Squat +110lbs chain~ 145x2, 195x2, 235+Cx2, 270+Cx2, 270+Cx2, 270+Cx2, 270+Cx2, 270+Cx2, 300+Cx2, 300+Cx2, 300+Cx2, 300+Cx2, 300+Cx2
Floor Press +75lbs chain~ 95x5, 135x5, 135+Cx5, 165+Cx5, 180+Cx5, 195+Cx5, 210+Cx4
KB Walking Lunge/ Seated Leg Curl~ 50x8/90x10, 50x8/90x10​
Farmers Walks~ 90x110ft, 100x110ft, 100x110ft, 100x110ft, 110x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Weighed in at 243lbs today so I'm at the weight I wanna be which means slowly add more food in so I don't continue to drop. I'm a bit under the weather but deads went well.

WAVE1 WEEK1
DAY3
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x2, 225x2, 275x2, 315x2, 350x2, 395x2, 440x2, 440x2​
Oly Front Squat~ 135x6, 195x6, 235x6, 265x6, 295x5​
SLDL w/ DB +orange long band~ 80+Bx7, 85+Bx7, 90+Bx7​
Straight Arm Pulldown/ Hammer Curl~ 70x12/40x10, 80x12/40x12, 90x10/ 40x12​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,368
2,604
Weight is down and I'm attributing that to school. I'm taking modafinil and that does kill my appetite. I'm actually thinking of just taking 1/2 pill each morning before class. It makes me wide awake which is a very good thing but I feel that way well into the night and I need my sleep. Weighing is at 242 now and I don't want to get any lighter so I'm scaling back on my conditioning, meaning I'm dropping 1 set from each day so it's now 4 instead of 5. Training went well today. I decided to pause for my last rep on my two 390 sets of 5. The weight is light but I'm using this harder program I wrote and so I'm taking it easy and easing my way into it.

WAVE1 WEEK2 DAY1
OHP/ DEADLIFT

Speed OHP~ bar x a lot, 95x5, 125x5, 145x3, x3, x3, x3, x3, x3, x3, x3​
1min rest in betw and no belt​
Sumo Deadlift~ 135x5, 225x5, 275x5, x5, x5​
Bent Over Row~ 135x8, 185x8, x8, x8​
Hang Side Lat/ Rear Delt~ 40x6/20x10, 40x6/20x10​
Lat. Walk Speed Sled~ 90x110ft, 115x110ft, 115x110ft, 115x110ft

WAVE1 WEEK2 DAY2
SQUAT/ BENCH

Squat~ 145x5, 195x5, 235x5, 300x5, 345x5, 390x5, x5​
Floor Press w/ Football Bar +75lbs chain~ 95+Cx7, 135+Cx7, 150+Cx7, 165+Cx7, 180+Cx7, 195+Cx7​
KB Lunge/ Seated Leg Curl~ 50x8/ 90x10, 50x8/ 90x10​
JM Press w/ Axle~ 75x10, 85x10, x10​
Farmers Walks~ 90x110ft, 100x110ft, 100x110ft, 100x110ft
 
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