Training Log: Entry 2484

PM WORKOUT

MAX EFFORT LOWER

Deficit axle deadlift against bands
5x136+bands
5x226+bands
1x316+bands
1x366+bands
1x406+bands
1x426+bands

GIANT SETS (deadlift-hyper-squat)

(3) Axle deficit deadlifts 316
3x10

Reverse hyper 320
3x10

SSB front squat (flat soled shoes) 135
3x10 (+5 reps of SSB squats on the final set)

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  I'm pretty proud of the set-up I came up with for the pulls against bands.  Allow me to brag



So what you're seeing there is that I first laid down my Rogue axle.  Then, I put 3 rubber patio pavers per wide per side so I could lay one more across the tops to have a platform to put the plates on.  I then looped the minibands around the rogue axle and threaded them over the Ironmind one.

Once that was done, I took my mini pavers (the ones cut in half) and put 3 of those per side where I would stand, then put 100lb plates on top of that to form a platform



Using the plates creates a small deficit to pull from, but the real reason for doing so is that, with my weight on top of that, I've got 400lbs opposing the bands now.  This is slightly more complicated than just standing on the bands ala the traditional set-up, but it makes me feel more secured when I pull, and it's honestly not too tricky to set up.  And pulling from a deficit will only make me stronger.

That said, I used the Figure 8 straps, and they were good until that final pull, at which point the bar started to slip and I had to abandon lockout or risk slingshotting it to the floor.  Next week, I'll use the Why Our Way straps and be locked in.  This was still just about the right weight though.  Steep learning curve pulling against the bands, but I was starting to get the hang of it at the end.  Definite value added from them.

I just remembered the cool (and only real useful) trick with fat gripz of putting them on a barbell where they connect with the bands so that the knurling doesn't chew them up, so I can do that next time I want some band work in the rotation. As it stands, I picked 2 axles because they're both smooth and will give the bands some life.

The pull definitely gets tough quick with the bands.  With how I have them set up, there's already some tension at the start, and it gets super tight as it goes on.  These are elitefts short bands, and I think these ones are the "light" bands based off their diameter.

Giant set was awful, per usual.  Was pleased to get in that extra 5 reps at the end.  Building up more tolerance.