Wednesday, April 15, 2009

14 March 2009 - Band Squats and BIG PRs!

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Squat Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20

-135 X 12
-Bar + Doubled Blue Bands X 5
-135 + Doubled Blue Bands X 3
-225 + Doubled Blue Bands X 3
-275 + Doubled Blue Bands X 3
-315 + Doubled Blue Bands X 3
-365 + Doubled Blue Bands X 2 (My fist rep at this weight was garbage - I can't count it.)

Stiff-Leg Deadlifts
-135 X 10
-225 X 8
-315 X 5
-315 X 5
-315 X 5

Leg Extensions
-265 X 15
-265 X 12
-265 X 11

Walking BW Lunges
-2 laps through the gym (I have no idea how many I ended up doing?)

Incline Sit-Ups (Twists + 15lb Medicine Ball)

This was my first workout with the bands - those things are NO JOKE! The squat becomes a totally different movement when you add the bands - it goes from work to torture!

I picked the bands up from the York Barbell factory store last Wednesday. I just got off the phone with Mike, the store manager, to confirm the poundage of these suckers. Mike said they're 80lbs...and if they were doubled I could have gotten a full 160lbs out of each of them, depending on how far they were stretched. I had the bands looped around the bar and anchored under the lowest safety pin. I needed assistance from another guy in the gym to get the empty bar back up to the hooks in the power rack once the bands were on. Those things are nasty! I'll have to get a picture of the set-up next week so I can get some input from you guys.

Either way - I hit big squat PRs with these bands! I hit all lifts with no belt; but, used my knee wraps for the 315 + bands and 365 + bands lifts. Good shit.



scaleweight said...

Great work man!!!

Zeek said...

Haha agreed, good shit.

Goody said...

Thanks, guys! Those bands are legit.