28 Sep Log

deficit deads
135 x10
225 x5
315 x3
405 x1
495 x1

dimel deads
225 x3 x12

good mornings 
185 x3 x10

klokovs
95 x3 x12

Accessory to the Crime 4: The Reverse Band Cycle

So for a while I was pretty excited about reverse bands. I happen to enjoy them, and gave myself the Christmas present of several sets of bands. BYU just happened to get some power cages that have band attachments at the top and bottom. So, I decided to do a three week run with them to get a feel. Prior to the cycle, I was benching 315 x3, squatting 545, and deadlifting 555.

Week 1
Bench
135 x2 x10 
225 x8 
315 x5 
315 x4 
315 x8 (monster minis) 
405 x5 (mm + strong) 
455 x3 
455 x1 

Squat
135 x7 
225 x6 
315 x5 
405 x5 
495 x3 
+strong band (reverse band setup) 
495 x3 
+ doubled monster mini 
495 x3 
585 x3 
Deadlift
135 x5 
225 x5 
315 x5 
405 x5 
(added strong bands) 
405 x5 
495 x3 
585 x3 
675 x2 x1 


Week 2
Bench
45 x7 
135 x8 
225 x8 
315 x3 
(added strong bands) 
315 x5 
405 x3 
495 x0 (got it to about 4 inches off my chest) 
455 x2, 1, 2, 1, 1 (cluster reps? kinda. <30 sec. rest between each go) 
Squat
135 x5 
225 x5 
315 x5 
405 x5 
495 x3 
(added strong bands) 
495 x3 
(added doubled monster minis) 
585 x3 
675 x3 
Deadlift
135 x5 
225 x5 
315 x5 
405 x4 
495 x3 
(added strong bands reverse) 
495 x3 
585 x3 
675 x3 x1 


Week 3
Bench
45 x5 
45 x8 
135 x5 
225 x5 
275 x4 
315 x3 
365 x0 
(added reverse bands) 
365 x3 
405 x3 
455 x3 x1 
Squat
45 x5 
135 x5 
225 x5 
315 x5 
405 x5 
495 x3 
545 x1 
(added strong bands reverse) 
585 x3 
(added doubled monster minis) 
675 x3 x2
Deadlift
Apparently, according to my log, I didn't deadlift the third week. Oh well.


So, how did it go? Well, within a week or so I managed to pull 580, bench 365, and squat 585 (later 600). Not bad, if you ask me. In retrospect I probably would have followed a more logical progression- e.g. do a week of 5 RM, a week of 3 RM, and a week of 1 RM with the new setup. I continued to implement bands to help overload my lifts, but I didn't for deadlifts primarily because it was a pain to setup, but also because I am not strong off the floor, so the reverse band setup didn't make a ton of sense.

Would I recommend it for everyone? No. But I learned a lot about myself from experimenting with the bands, and learned some things about implementing bands that I still use today. I also use the heavy bands to help stretch and add resistance to bodyweight stuff (especially good mornings a la John Meadows). So implementing reverse bands or chains or etc are useful insofar as they teach you about the lift and yourself. So don't be afraid to try these things, but don't try them as a magic fix. It's called assistance for a reason.

26 Sep Log

incline press
95 x15
135 x12
185 x10
205 x6
225 x5
275 x3
295 x1
135 x35

So I always have bicep pain when pressing, except today. The difference in form? Tucked elbows- a very hard tuck. Just a start, but still interesting to me. Goal for 135 x50 in three weeks.

poundstone curls
I use fat gripz on these
50  x85

tricep pushdowns
35 x150

pec dec flyes
50 x100

pulldowns
75 x5
105 x5
135 x5
165 x5
195 x5

24 Sep Log

So I've got my schedule pretty much down- wake up at 730, down some jack3d, relieve myself, then go to the gym from 8-9ish, come home, write log.

squats
185 x10
275 x8
365 x5
455 x3
495 x3
515 x1
545 x1
565 x1
135 x 1:45 (as many as possible within a song that was 1:45- I got somewhere around 45)

decline situps
bw x35
wow. I need work on these.

leg extensions
55 x75

Yup. Getting stronger as consistently as I can.

21 Sept Log

deficit deadlifts
5" box
135 x10
225 x8
315 x5
405 x3
455 x1, 2

good mornings
135 x3 x12

dimel deadlifts
185 x4 x15

19 Sep Log

incline bench
95 x12
135 x8
185 x5
205 x5
225 x5
245 x5
135 x3 x12

poundstone curls
65 x50

rope pushdowns
40 x100

Log 9/17

Squats
185 x8
275 x6
365 x5
405 x5
475 x5
495 x1
545 x1

front squats
135 x10
185 x8
225 x5

abs
120 x3 x25

12 September Log

pulldowns

130 x2 x10

btn snatch grip presses

45 x15

95 x12

135 x8

185 x5

ohp

205 x5

225 x3 x3

shrugs

495 x8

585 x5

675 x5

765 x4 x5

Squats and a Personal Victory

hack squats (machine)
135 x12
225 x10

squats
315 x6
405 x3
495 x1
545 x1
585 x1

leg extensions
115 x12
155 x12
215 x12

abs
150 x3 x20

So, 585 is a huge thing for me- it's overcoming a big mental barrier. The last time I hit 585 as far as I can find in my log was in March. That's basically 6 months to overcome my injury. I'm still not where I need to be, but I'm a heck of a lot closer. Hitting 585 today was big for me, and I'm ridiculously happy. I'm hoping this next training cycle will put me back over 600 with squat and dead, and we'll see if I can get 315 overhead.

Lift big, eat big, live big, sleep big.

8 Sep Log

incline press
95 x12
135 x10
185 x5
225 x5
275 x3 (butt came up last rep, otherwise surprisingly good for my long break on benching)

1-arm db ohp
100 x5, 3, 3/arm

shrugs
495 x10
585 x8
675 x3 x5

military press
135 x18

kroc rows
100 x26/arm

6 Sep Log

Squats
225 x8
315 x5
405 x5
455 x3
495 x2

BTN snatch grip push press
95 x8
135 x5
185 x3
205 x3

Hack squat machine
365 x3 x8

Rope pushdown
100 x3 x8

Machine OHP
140 x5 x5

All in all good, except my right leg is terribly messed up. Will be going to see someone about that soon.