*11 Weeks Out from Lexen Xtreme Fall Classic*
This was the last week of my 3-week squat wave of box squats w/ light bands + chains. The work sets this week were 335 and 345lbs, then I took 2 extra work up sets with 365lbs to finish off before speed pulls. I made some good adjustments the past few weeks of keeping my chest up and driving better off the box, I still need to continue working on forcing my knees out and exploding quickly. For speed pulls, I did 6x1 w/ 315+average bands, and after talking to Dave Tate I also did a few of my sets without the bands and a little more weight. Dave suggested this because heavy band tension can keep you in a set groove, and can throw off your technique if you get too used to it, so a few sets a week without bands can be beneficial. This was followed by banded dimel deadlifts, strict reverse hypers, and heavy pulldown abs.
Last Week's Training: Dynamic Effort Squats Wk 2 (325/345)
Next Week's Training: Full Gear Squats up to around 90%
A. Standing Spud Strap Pulldown Abs - 4x10
B. GHR - 4x8
C. Dynamic Effort Squats w/ light band + chains
[youtube=https://www.youtube.com/watch?v=iugDEyg0DC4]5x2 w/ 335lbs
2x2 w/ 345lbs
2x2 w/ 365lbs
D. Speed Pulls
[youtube=https://www.youtube.com/watch?v=I3KVis0ROgQ]4x1 w/ 315+average bands
1x1 w/ 365 no bands
1x1 w/ 405 no bands
E. Banded Dimel Deadlifts - 3x18
F. Strict Reverse Hypers - 4x12
G. Standing Spud Strap Pulldown Abs (heavy) - 4x10
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