Hello to all of you...The readers. I trust you are well.
Here's what we (I) did today at Faction.
1. Squats
We split today into two flights for squats.
The first group did reverse bands, hung from the rack. This took off about 130 from the bottom, and maybe 20 at the top. The highest lift I saw was big Dave hitting 550. While the lift is easier at the bottom, like any other lift, you have to get used to it. I'd say guys will soon go over 600-650 on this if they give it a month or so.
I did my squats against 200 lbs or so of band tension. I was cutting my depth quite a bit during many of the warm-ups. I finally got with it and hit a decent 520 with the bands. I can't call it a PR. I did a 495 last week with no knee wraps. Today I wore a light wrap.
I think next week i'd like a 540 or so with wraps. If I feel really good, maybe 550. That would be a big lift for me.
2. Deadlifts
Some of the guys went outside to works stones, farmers carries, etc. I stayed inside to deadlift.
I worked the hook grip for triples up to 440. At that point I looked down and noticed blood on my thumb...I had a cut right where I set my grip. That just popped right open. I switched to an over/under grip and did a very easy 500 for 5. Not bad, but I'd like to do an easy 550 for 5. All in due time.
I posted previously that I'm not pushing the deadlift. I want to make sure that I recover from all the squats, and that I do not tweak my lower back (frequent heavy pulls will certainly do that).
3. Band pull throughs
2 sets of 20
4. Ski Erg
I hit an easy 500 meters in 1:47...Like a 9 second record. It gets lower everytime I do it. I guess that's good.
I finished up with a few sprints, maybe 10. Just to loosen up a bit.
I will be training tomorrow on Sunday. Just a quick session to hit extra squats, some pulling, and general pumpage.
Stay Nasty,
Chris