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| Henk |  | ... | 09-03-2018 @ 23:38 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 9 Mar - Banded bench Bar x 8 40 x 3 60 x 3 80 x 3 100 x 2 Double red bands 100 x 2 120 x 2 130 x 3 110 x 3, 3 Thought I'd managed to get the bands slightly tighter today, but looking back at the vids they were the same as Tues. The top work set was harder than Tues, an RPE 10 with a fight for the last lockout. Back offs were OK, but the outside of my tris was burning again at the end. Skipped accessories again, looking forward to a weekend off and a lighter week next week. | ||
| Henk | | ... | 12-03-2018 @ 22:48 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 12 Mar - Banded squat SIT x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt Green bands 100 x 2 120 x 2 135 x 3 120 x 3, 3, 3 RPE 7 this week, 5 sets of 3 with 10% drop after first set. Just as well as I'm knackered. Messed with the bands again over the weekend, they were a little tighter again. All sets were fine but a bit laboured, shins were sore. Skipped the last set , also skipped deads. | ||
| Henk | | ... | 13-03-2018 @ 23:40 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 13 Mar - Banded bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 Double red bands 100 x 2 110 x 3 100 x 3, 3, 3 Was aiming for RPE 7, though it felt harder than I was expecting (must stop messing with the band tension). Various stabilisers are getting sore with the lateral pull from the bands. Skipped the last set as reps were slowing down. | ||
| Henk | | ... | 15-03-2018 @ 22:08 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Thu 15 Mar - Banded dead / banded squat Banded dead 60 x 3 100 x 3 Belt 120 x 2 Rogue green band 120 x 2 140 x 2 150 x 3 140 x 3, 3 Banded squat SIT x 2 BW x 5 60 x 3 80 x 3 100 x 2 Belt Green bands 100 x 2 120 x 2 130 x 3 120 x 1 Had a scan today which involved GTN and a betablocker, and felt s**t for the rest of the day. Today was RPE 7 again. Deads didn't feel bad, but a bit weak. Squats felt even weaker, so I stopped them before the drop down sets. | ||
| Henk | | ... | 16-03-2018 @ 22:21 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 13 Mar - Banded bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 Double red bands 100 x 2 110 x 3 100 x 3, 3, 3 Things moved easier today, didn't feel quite as tired. Can now rest over the weekend before RPE 10 next week. | ||
| Henk | | ... | 19-03-2018 @ 23:28 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 19 Mar - Banded squat SIT x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 2 Green bands 120 x 2 140 x 2 150 x 1 160 x 3 170 x 3 145 x 1 RPE 10 this week. Worked up to 170, all three reps were tough but doable - managed to set my stance too narrow, I struggle with positioning feet when using bands. Must have been close to 10 as I had nothing left on the first drop down set, did a single and then called it there. Definitely felt better than 2 weeks ago, even with tighter bands. | ||
| Henk | | ... | 20-03-2018 @ 21:42 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 20 Mar - Banded bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 120 x 1 Double red bands 100 x 2 120 x 1 130 x 1 135 x 2 135 x 1 115 x 3 Tried for a little too much on bench tonight, should probably have gone for 132.5. Given I got a double rather than triple (probably RPE 9.5), I tried another double but only made a single. Did one back off set rather than two. | ||
| Henk | | ... | 22-03-2018 @ 23:22 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Thu 22 Mar - Banded dead 60 x 3 100 x 3 Belt 140 x 2 Rogue green band 140 x 2 160 x 2 180 x 3 160 x 3 Just did banded deads tonight, feeling a bit beaten up so skipped squats. The 180s were a smidge light for RPE 10, should have done another rep but thought I may try something heavier afterwards. Did a single back off set. | ||
| Henk | | ... | 23-03-2018 @ 21:59 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 23 Mar - Bench Bar x 8 40 x 5 60 x 3 80 x 2 100 x 2 120 x 2 Slingshot 140 x 2 150 x 2 160 x 3 170 x 2 180 x 1 165 x 3 Last day of this explosive strength block - decided to try my slingshot instead of bands. Struggled a little with the line on some sets and hit the uprights, but had some fun. Didn't hit RPE 10, probably had another rep on all of the top 3 sets. | ||
| Billwest | | ... | 23-03-2018 @ 22:08 |
Member 541, 4901 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Strong benching. Never quite sure what effect the bands have. 180 with anything sounds great though | ||
| Henk | | ... | 29-03-2018 @ 21:17 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Billwest said:Strong benching. Never quite sure what effect the bands have. 180 with anything sounds great though Cheers Bill. The yellow slingshot adds a fair bit I think. | ||
| Henk | | ... | 29-03-2018 @ 21:21 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 29 Mar - Squat Sit x 2 BW x 5 60 x 3 80 x 3 100 x 2 Belt 120 x 2 140 x 2 160 x 1 170 x 1 180 x 1 Took a couple of sessions off, plus have a chiro session on Tues. I'd intended going heavier tonight and doing bench as well, but knees and hips felt a little unstable so didn't push it. On another note my safety squat bar came today  | ||
| Henk | | ... | 30-03-2018 @ 21:33 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 30 Mar - Bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 120 x 2 140 x 2 152.5 x 1 162.5 x 1 PB Intended to go up to 95% (assuming things were better than yesterday), but that rep felt really good so tried a sneaky PB. I think there was a little more left, but that's for another day (as is making the pause longer  ).Vids of the top three sets are on my instagram www.instagram.com/mark_henkelis/ | ||
| John |  | ... | 30-03-2018 @ 23:08 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Well done on the pb,I really feel bands help big time. | ||
| Henk | | ... | 02-04-2018 @ 21:48 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | John said:Well done on the pb,I really feel bands help big time. Cheers John. I agree on the bands, plus rack work for start strength. | ||
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