Elite FTS has the book here: http://www.flexcart.com/members/elit...?m=PD&pid=2900
GPP: Superset of 35lb kettlebell swings and 90lbs reverse hypers. 3 sets of 10 each.
DE Box Squat w/ Light Bands
215lbs+bandsx8x2. Wasnt sitting back right and the bands were a lil off. Good thing for vids, fast tho.
Speed Sumo Pulls
275lbs+60lbs chainsx6x1. Got some vids I need to upload for form feedback. I feel I can get good at these.
Notes: I need to learn how to sumo, on the days I got the groove it feels really good. I just dont have the form cues to make it happen every session. Also I realized I need to squeeze my glutes harder on ghrs and hold position. Overall Learned a good deal this session.
GPP: Unilateral Mini band face pulls+12lbs med ball wall slams. 3 sets of 20/15.
DE Bench w/ Doubled Up mini bands
115lbs+bandsx9x3 3 diff grips
315x3 both pecs cramped on the third rep. I never liked this movement and it doesnt like me. My heavy tris work will be jm press, 3-4 boards, boards band presses.
Oh DB Press
Iso Hammer High Row w/ Fat Gripz
270x10 my grip!
10lbs each way, this is ok didnt have much time for it.
Notes: Rack Lockouts ruined the rest of my workout. Overall good session, I like the fat gripz.
I'm not a fan of rack deads. They don't seem to have a lot of carryover to improving deads.
GPP: Superset of 35lb kettlebell swings and 90lbs reverse hypers, 3 sets of 10 each.
Low Bar Goodmornings
Mock Safety Bar Parallel Box Squats
Standing Spud Strap Cable Crunches
Notes: Good session. Hit a PR and found a good way to make a safety squat bar. I used our cambered bar put a squat pad on it, put wrist straps on it and it worked great. I got some vids of it. Im so bad at youtube, I really need to get the hang of this.
Yeah, the SSB is great. It's also pretty different than a home made with how the weight hangs off of the bar. You can have it so most of the weight is in front of you, thus changing the squat movement quite a bit which can be nice for a variation, or you can have the weight behind you which is pretty standard and stable. I dont know if you've used one before or not.
GPP: Unilateral Mini band face pulls+12lbs med ball wall slams-3 sets of 20/15
275x1 Matched PR
285x0, I dont have the delt strength to get out of the hole
Oh Light Band Ext
Upright Row/Face Pulls+YTLs
Chest Support Neutral Grip T-Bar Rows
4 Way Neck Machine
Notes: GMs on monday flared up my shoulder/brachialis problems and the trigger for them. So I had to icy hot my arms today. Also my right shoulder was tight. Still got a RE PR for floor press anyways. Im gonna have to start shoulder dislocations daily so I can hopefully loosen my shoulder back up. Also ill be switching delts and tris on DE day. So itll be de bench, delts, tris. As my shoulders have been holding my bench back.
GPP: 35lb kettlebell swings+90lbs reverse hypersx3 sets of of 10 each
DE Box Squat w/ Monster Minis
Speed Conv Pulls w/ Monster Minis
Notes: Made a few adjustments on squats and was able to really sit back and get my shins past perpendicular. Pulls were going really well, read a thing by jim wendler on deadlift form so I did some straight weight also to just work on form.
GPP: Unilateral Mini Band Face pulls+12lb med ball wall slamsx3 sets of 20/15
DE Bench w/ Doubled Monster Minis
135+bandsx9x3 3 diff grips
Rolling Tricep Ext
45x12,10,10,8=40 total reps
Iso Hammer High Row w/ Fat Gripz
Notes: Great session. I found that on DE bench I would lower so fast I wasnt loading into my lats but into my shoulders. I read a thing by jim wendler on slowing the bar down when using bands helping him build strength. So I gave it a try. I was able to lock my form in and press very fast. My back was pumped after bench. I believe 165 sohpx5 is a PR for me. Glutes cramped on 175 so I stopped. Ill be adding kroc rows on ME days alt between strapped and nonstrapped. Im also doing a modified 5/3/1 for my SOHP to attack my bottom end weak point on bench. Itll be 7/5/3. 60%x7, 70%x7, 80%x7. 65%x5, 75%x5, 85%x5. 70%x3, 80%x3, 90%x3.
GPP: 35lb kettlebell swings+90lbs reverse hypers for 3 sets of 10 each
Single Ply Superior Straps Down
315x1 couldnt touch
365x1 couldnt touch
Raised box 1-2 inch
465x3 Stopped Here
Mock Cambered Safety Squat Bar Goodmorning
Unilateral Mini Band Leg Curls
Standing Long Spud Strap Standing Cable Crunches
Notes: My gear was super tight today. My metal suit should be here soon. I do plan on going full geared. I love raw lifting yet I want to try all areas of compition and find what I like most so I can focus on that.
I havent been posting here much, I havent felt the need as there isnt much traffic in my log. I keep a hand journal anyways. Ill post major lifts and vids when I can get them however.
Shoulder width Parallel Box Squat
Single ply titan superior added straps down
315 couldnt touch
365 couldnt touch
405 couldnt touch
455 couldnt touch
495x1, touched finally and came up like air.
545x1, again easy lift. However walking it out took everthing out of me so I called it a day here.
Notes: This is a 75 dollar single ply suit from titan and took me 500 to touch parallel. Straps down. If you havent already, get some gear. Its awsome. I have a metal ace thats to small that ill be returning. I cant wait to try that suit out when I get the right size.
I myself am, on the other hand. I was fiddling around with my own workout template before deciding to jump back halfway into DC training. I have unfortunately developed this insane pain in my hip flexor that's prominent not only during leg movements but throughout the day (it's worse throughout the day).
Anyways, keep at it!