Friday 6/29 DE squat and deads

Friday was dynamic effort squats and deadlifts. These are not done on a box.

warm-up, foam roll, gpp

Squats are 10-12 sets of triples with 1 min rest between each set.
bar x 10
135x8
135x5
135+40lbs of chains 1x5
135+80lbs of chains 1x3
225+100lbs of chains 7x3
my 7th set felt a little slow so i took some weight of and did a few more sets. I really am trying to keep my speed up on these so if it feels slow I have no problem (or ego) with taking weight off to finish.

185+100lbs of chains 4x3
The speed on these were much better than my 7th set, dropping weight was defiantly the right call.

Band pulls are 4-8 sets of triples with 1 min rest between sets. Sets are determined by how I feel after squats.

I used the orange bands from elite fts, I believe they are "light" resistance. Pulls are done in my oly lifting shoes just like my squats. It creates a slight deficit when pulling and I don't mind when I'm training. Plus I feel more "grounded" when I pull in them.

Band pulls were 6 sets of 3 @225+bands. My form felt the best it has felt in a few weeks so I was happy even though the weight wasn't as heavy as its been in the past. I'm still somewhat new to band pulls but having pulled without them I can already tell I am more explosive from the floor.

After squats and band pulls I was pretty content with my lift so I finished up with some light rdl's and some ab roll outs.


Saturday 6/30
We had a huge storm here that knocked out power all over and the gym I train was one of the many places without power. So it was off  to one of the local commercial health clubs, which is always a funny adventure for me. Seems like 99% of the people there are unhealthy...After navigating my way through the "cardio theater", "personal trainer" t-shirt guys and soda machines...yes soda machines, I was able to find my way to the weight room, well what they call a weight room. After establishing myself as the alpha male it was time to get to work.

DE bench/assistance work
warm-up, foam roll, gpp

bar x 10
135x10
135x6
185x3
185+bands x3

Bench was 10x3 @195+bands.1 min rest between sets. The bands were the orange "light" bands.

Low pull cable row 4x12@160
Strict press 4x10@135
Lat Pull 4x12@ 175
Triceps rope pull down 3x10@ 60

Went to guy buy a protein shake on my way out only to find out they don't sell "supplements" but was told they have powerade and soda.Classic.

It was interesting to watch people make up exercises and be totally clueless on how to train and then watch people copy the people who were making up those exercises...generic health club, you will not be missed.