Well here we go again. A whole week at a time.
Monday, Squats with the blue bands over the bar and working up to a top weight of 335kg for single's. Still getting use to the straps being up on the suit. Getting good depth on each of the reps with a pretty solid speed to lockout. Shook real bad on the up part of the 2nd rep for some reason, think part of it may have been from the suit and the rest from not setting right at the start. Got it up though. 1st and 3rd reps were good strong sold reps. As for depth if I weren't there then I was pretty damn close. Happy with these and looking forward to next week.
Benchpress went well on Tuesday. No# 2 bands over the bar with 54kg of tension and the hooks and about 57.5kg at lockout. This includes the bar, We then load weight from there. Worked up to 200kg of weight added to the bar for a total of 255kg - 275.5kg at the lockout. the bands lose about 20kg of tension at the chest so pressing 232.5kg - 237.5kg from the chest. Getting the Fury to work better now and also getting better press and drive out of it. Speed off my chest is pretty good with some good lockouts. If I hit it right then it locks real quick and easy. 3 sets of singles at the moment. Pretty tough work but this is what I need to do to get the real big figures. Was having trouble keeping my feet from slipping but I think that had more to do with the floor being a bit dirty and my feet were just sliding around on it. At this stage I am now more confident that 240kg is my opener at the Otago's.
Deadlifts on Wednesday were done with the trap bar for something a bit different. Had a good day. worked up to 280kg all up and got my 3 singles out real well. The trap bar frame is so well balanced that any movement and you start swinging at the top. I find this good as it makes you have to be more solid on the whole rep to keep the swing out of it so it must make you stronger with a normal bar. Real happy with the speed off the ground and the strength in the top part of the rep.
Friday is my speed day and had a good day as well. Box squats using the lighten method with the No# 2 bands which is taking about 80kg of weight off the bottom of the rep. Good speed on the reps. the first 3 sets of 2 were done in about 6.5 seconds but by the time I got to 5th set I was down to about 5.1 to 5.3 seconds as I warmed up a got quicker. From the box I got to about .9 - 1.1 seconds for each rep. I had 185kg on the bar which is 55% of what I did on Monday. At the moment I seem to be getting quicker over the weeks. 10 set of 2 reps.
Speed press today was with 140kg of all up weight with the No# 2 bands over the bar and No# 4 bands around my elbows and working like a slingshot or ram. Was a lot quicker and getting a better rep. Again doing this as something different. Again it seems to be working as I feel it is making me quicker on Tuesday's. 10 set of 3 reps
My speed deads went real well today as well. Using the No# 5 bands over the 5th hole of our power rack and as quick as I can to lockout. The first 5 reps are done sumo style the I go back to my normal deadlifting style. Started on 165kg and worked up to 300kg in 5% jumps. Had a couple of reps where I was not ready for the weight coming on and had a tough pull, but when I got my head into it the reps came fast and all the way to the top. First time i have pulled 300kg for a while so real happy to get that figure. The way I set up the bands is so that the come off just below my knees and I have all the weight from there. It is like a rack pull but I find I get into a anatomically better position for this that off racks. This has got to make my overall deadlift at lot stronger and better.
Well that's it for this week except for some strongman on Saturday if the weather is okay.
