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HenkIcon...09-03-2018 @ 23:38 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
HenkIcon...12-03-2018 @ 22:48 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
HenkIcon...13-03-2018 @ 23:40 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
HenkIcon...15-03-2018 @ 22:08 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
HenkIcon...16-03-2018 @ 22:21 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
HenkIcon...19-03-2018 @ 23:28 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
HenkIcon...20-03-2018 @ 21:42 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
HenkIcon...22-03-2018 @ 23:22 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
HenkIcon...23-03-2018 @ 21:59 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
BillwestIcon...23-03-2018 @ 22:08 
Member 541, 4890 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Strong benching. Never quite sure what effect the bands have. 180 with anything sounds great though
HenkIcon...29-03-2018 @ 21:17 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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.
HenkIcon...29-03-2018 @ 21:21 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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 Happy
HenkIcon...30-03-2018 @ 21:33 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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 Roll-Eyes ).

Vids of the top three sets are on my instagram www.instagram.com/mark_henkelis/
JohnIcon...30-03-2018 @ 23:08 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Well done on the pb,I really feel bands help big time.
HenkIcon...02-04-2018 @ 21:48 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 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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