Strength and Power, Plain and Simple

Training

Dynamic Squat/Deadlift

DE Squat/Deadlift

Box Squats against Blues on Tensors (+200):
barx10x2sets
145×3
235×3
285×2
Add briefs:
325×2
375×2
425×2
465×2
505×2
555×1

Sumo Speed Pulls:
225×2
315×1
405×1
455×1
495×1
545×1

Really good training session. End of the cycle so we worked up a bit. Everything was fast sans my last set. Carter worked up to around 675 and Tim hit around 475. Speed Pulls were solid, and speed stayed up on all sets. We trained down in a neighboring town so we ran short on time and bailed after the pulls. Deloading and traveling next week.


Max Effort Bench

ME BENCH @ DSBB

Raw Reverse Band Bench (bands took 100lbs off at the bottom):
225×10
275×5
315×3
365×3
405×2
455×1
495×1
525×1
545×1 – PR
Super Close Grip:
315×10
315×10
315×10

CS Rows (supersetted with last 3 sets if bench):
3 sets of 10

Band FacePulls:
2 sets of 12

Towel Curls superset with band pushdowns:
3 sets of 12

Awesome session. Pretty big PR with this reverse band setup. My raw bench is really progressing. Carter hit 5 sets if 3 up to 445 with the slingshot and Tim hit a solid 455. Everybody had a solid night.


Max Effort Squat/Deadlift

ME SQ/DL

Raw Safety Squat Bar Box Squats to a 12inch Box :
Barx10x2sets
155×5
205×2
245×2
295×2
335×2
385×1
425×1
475×1 – I think this is a PR to a 12in box

Reverse Monster Mini Conventional Deadlift off a 2.5in deficit:
315×5
405×3
495×3
545×3
585×3

GHR’s:
5 sets of 10

Out, great training session. I was toast. Everything felt solid and I am pretty sure that to a 12inch box with the SSB that 475 is a PR. This is a very low box for me (I am 6’3) so I am happy with this. The pulls felt solid. I haven’t trained conventional deadlift much in the past 6 months, so I am going to focus on it for a while and get my raw conventional pull up.


Dynamic Bench

DE BENCH

Bench with doubled minibands:
Barx20
135×10
190x3x9sets with 3 different grips

Pullups:
BWx10x2sets
BWx5

CS Rows superset with band pullaparts:
4 sets of 10 each

Superset:
Miniband Pushdowns:
100 reps over 4 sets

BB reverse Grip Curls:
4 sets of 12

Front Plate Raise:
4 sets of 12

Done in about 45mins. Very little rest between sets. Busy weekend coming up so I had to adjust my training schedule.


Dynamic Effort Squat/Deadlift

DE SQ/DL at DSBB

DE Squats, all sets walked out:
Barx10x2sets
Add Strong Band:
Barx5
145×5
235×5
Briefs:
325×2
390x2x6sets

Speed Sumo Deadlifts:
Briefs:
Add doubled mini band:
135×2
225×2
315x2x6sets
405×2

Superset:
TKE’s:
3 sets of 20

Wide Stance KB Swings:
3 sets of 10

Done. Good session, but I was beat by the end. This heat is crazy, but it’ll make me stronger. Great speed on all sets despite the walkouts haha. Speed pulls were solid as well.

KB Swings at the end of speed work suck! Haha


Max Effort Bench

ME BENCH

Floor Press with 100lbs if chain:
Barx10x2sets
95×5
135×5
185×3
225×3
275×3
315×1
335×1
345×1 – PR

DB Bench:
105’sx20
120’sx10
140’sx9.5

Lat Pulldowns:
3 sets of 12

Facepulls:
4 sets of 10

RG Curlz:
3 sets of 10

Good session. Hit a good PR on floor press with chain. Pleased with the session. Will be doing DE Squats tommorrow, DE Bench Friday then out of town till Sunday and will hit ME Squat Sunday night when I get home. It’s gonna be a busy few days.


Max Effort Squat/Deadlift

ME SQ/DL

Sumo Pin Pulls (below knee level):
135x5x2sets
225×3
315×3
405×3
455×1
495×1
545×1
405x5x2sets

45deg Reverse Hypers:
4 sets of 10, last 3 sets holding a 25

TKE’s:
2 sets of 20

Straight Leg Raise:
2 sets of 15

Good session. I am incredibly weak from pin number 4, so I guess I really need to work that level pin pulls for a while. I seem to pull much more from the floor. My back felt pretty good today despite what happened Thursday, so it was definitely nothing serious. I was planning to pull agains bands, but with the rack not bolted down yet, that wasn’t happening, haha.