18/04/11 - Mon

Got some green bands the other day and have been dying to try them out.
So will do reverse band deads tonight and reverse band bench on wed.

I set the bands so they would deweight fully to just below knees. Prob took 20-30kg off at the bottom.

1) Equipped squat - just to work technique
Weight    Reps   Sets
140           2         1   - straps down, no belt, no wraps
180           2         1  - all gear
200           1         1  - lost balance on second rep, decided to stop here as right arm's tendonitus was starting to flair up.

2) Reverse-band deadlift

Decided to experiment with different stances, (1) Very close (heels about 3" apart) (2) Previous Comp stance (feet just inside nurling) (3) Old comp stance ( feet disected by end of nurling). For each set done for a tripple I varied the stance for each rep.

Weight    Reps   Sets
60             3         1
100           3         1
140           3         1
180           3         1
220           3         1 - added belt
240           2         1  - only (1) & (3) Stance, decided to stick to (3)
250           1         1
260           1         1
270           1         1 - hard lockout but strong.
220           5         1 - down set, done within a 2 mins of last set
Not sure if the stance changed anything or if it was because I took a wider grip for each stance.  Thus allowing for easier lockout, as lats where getting in the way with the narrower grip.

3) GHR - 2nd notch up 3xMax reps - 5/5/5

4) Front squat 3x10 - light - 60/70/80

5) Weighted decline straight leg situps 4x10
Weight    Reps   Sets
Bw           10        1
10            10        1
20            10        1
10            10        1


Will be deloading next week, so will prob work up to 240kg squat again on friday, see if it feels faster.


n.b - all weights are in kilos