Got quite a bit of snow, almost blizzard conditions. A lot of it melted in the evening but quite a few branches and some trees fell due to how heavy the snow was. Luckily, our house had no issues. Seen just about every season this October.
Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
High Heel Leg Presses
560x5
650x5
740x5
830x5
920x5 PR+20lbs
1010x5 PR+110lbs
Roman Chair Back Extensions
90x12
120x12
150x12
180x12 PR+2 reps
Bent Over Rear Delt Dumbbell Raises
47.5'sx12
62.5'sx12
77.5'sx12
92.5'sx10
35 Minutes of Stretching
Comments: Odd lifting this workout. I took things slow and lazy. Box squats felt better than last time. Leg press I went for broke and had bit of scare on the set with 1010lbs. My right quad started to feel like it was burning on the last rep. Not sure what that was about but I kept an eye on it the rest of the workout. Haven't done roman chair stuff since I was doing rehab and nothing heavy so this was a wake up call on the last two sets. I should get better with these once I've done a few more workouts. The plan was to do abs but I was feeling a slight sharp pain in the left side of my abs and thought better of it and went with upper back dumbbell stuff. These go done when I take a break from them so these were really tough. I also determined that overhead seated cable triceps will be my extension based triceps lift.
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Craig,
ReplyDeletehow do you determine your weights for your DE days? Percentage? Certain feel? Thanks,
Steve
I base it off of percentage of my 1rm.
ReplyDeleteTraining Cycle:
Week 1 – 55% for 8 sets 3 reps
Week 2 – 57.5% for 8 sets 3 reps
Week 3 – 60% for 8 sets 3 reps
Suggested Band:
Squat Max: 300-500 Pounds – Light Band (IW#3)
Squat Max: 500-700 Pounds – Average Band (IW#4)
Squat Max: 700-1000 Pounds – Strong Band (IW#5)
Squat Max: 1000 -1200 Pounds – Strong and Light Band (IW#5 & IW#3)
Three weeks with a barbell, three weeks with my ssb (safety squat bar). I could throw in my csb (cambered squat bar) and I may do that in the future.
Awesome. Do you use the same percentages for chains as well? Curious at to your results since adding bands and chains.
ReplyDeleteI don't as I only use the chains for ME work. If I did use them for DE work it would be 10% more percentage wise.
ReplyDeleteSuggested Chains:
Squat Max: 200-400 Pounds – 60 total pounds of chains
Squat Max: 400-500 Pounds – 80 total pounds of chains
Squat Max: 500-600 Pounds – 100 total pounds of chains
Squat Max: 600-800 Pounds – 120 total pounds of chains
Squat Max: 800-950 Pounds – 160 total pounds of chains