-Box Squats: 2 choked blues, 1 choked green a side. This was so much band tension you couldn't even walk the bar out. You would take it out and it would be next to impossible to move your feet. I took some pics of the band set-up with my cell phone for those asking for pictures:
Those yellow things you see around the bad in the first pic are the Spud Inc. suspension straps. They basically keep you from getting fucking crushed in the event that you miss or something goes wrong. I can't even count how many times they have saved us ALL.
Anyway, did 245 bar weight x2, x2, x2. Then 340 x1. Then 410. Now, when I unracked 410 it felt like more pressure then I have ever experienced. A couple years back I did a quarter squat with 1225, and I can tell you honestly that 410 with the 6 bands felt like more pressure pulling down on me. It felt like my feet were going to literally go through the platform. I took it down, paused, then came up about half way were I stalled and had to be saved by Cullen. His attempt was the same result. That was so much weight, but next time we do this, I am going to fucking smoke 410 like it is 135. Mark my words.
-Speed deads: added 120 pounds of chain to the bar, 185 bar weight, then draped a blue band over it and put a 2"x10" over it. Like so:
That made a world of difference as far as band tension went, and I was a little raised so it was beyond the range. Did 2 singles with 185 bar weight, then 3 more singles with 135 bar weight. Had to pull VERY fast to get it to lockout. I am going to keep these in from here until the meet. I need a little more pop in my lockout.
-Reverse-Hypers: 380 x8, x8, x8. Time to start pushing these up again. So hard to get motivated to do these after squatting so much.
-Glute-hams: bodyweight x10, x10, x10.
-Standing abs: 120 x10, x10, x10.
Done. Whew. Tough workout. Next week we de-load, then it is 3 straight weeks of full gear. I am going to have to get very motivated and I am out of ammonia caps so I need to make a run to get some. I have my 6 month pacemaker check-up tomorrow afternoon in Pittsburgh, so I have the day off from work. I can sleep in and try to recover. There are 2 big chickens in the crock pot and mash potatoes on the stove. Time to eat...
-Rick
Hey Rick,
You think that's tough, I spent the last three days installing hardwood floors...
I have a question, when does it start to feel heavy? 300? 400? Just curious is all.
Hope you have a good de-load week, and good luck getting ready for the push to the Worlds.
Posted by: Kevin | May 20, 2008 at 12:24 AM
It feels heavy with the 3 bands only. When you start to add weight, it is just crazy.
245 for the first 3 sets was hard. 340 was enough to almost cause me to black out.
410 made my feet ache the next day.
Posted by: pwrlftr220 | May 22, 2008 at 08:36 PM