BB DL: 315*5 315*5 315*5
Quadrupled-Up mini-banded DL: 315*1 (105 lbs. dbs off the ground..)
Scapular Depressions: 13, 9
34" Box Jump / Seated Box Jump Superset: 15/15
Paloff Presses: 50*3
KB Stack Plank Transfers (2kg,2kg,4kg,4kg): 2, 2
Deload week for deadlifting after last weeks 400*10 effort. Decided to try some banded deadlifts. Obviously they're too long to actually gain tension as I lock out a rep, so I doubled them up....still too loose. So then I quadrupled them up and anchored them to 105 lbs. dumbbells. What did I learn? Well, seeing as the dumbbells immediately came off the floor as I lifted, I know I can lockout 525 lbs. fairly easily. If I can get those first couple inches of it off the ground I should be good. (not sure if I'm serious or not...). Tried scapular depressions (video below), got them from this article. I thought they'd be incredibly easy. Whoops. Decided to do some jump work since I've been busy the last couple Sundays when I usually do jump work. Supersetted some jumps here. Feels good man. Finished with paloffs, and then a plank stack transfer with kb's. Abs are actually sore today, which never happens.
Quadrupled-Up mini-banded DL: 315*1 (105 lbs. dbs off the ground..)
Scapular Depressions: 13, 9
34" Box Jump / Seated Box Jump Superset: 15/15
Paloff Presses: 50*3
KB Stack Plank Transfers (2kg,2kg,4kg,4kg): 2, 2
Deload week for deadlifting after last weeks 400*10 effort. Decided to try some banded deadlifts. Obviously they're too long to actually gain tension as I lock out a rep, so I doubled them up....still too loose. So then I quadrupled them up and anchored them to 105 lbs. dumbbells. What did I learn? Well, seeing as the dumbbells immediately came off the floor as I lifted, I know I can lockout 525 lbs. fairly easily. If I can get those first couple inches of it off the ground I should be good. (not sure if I'm serious or not...). Tried scapular depressions (video below), got them from this article. I thought they'd be incredibly easy. Whoops. Decided to do some jump work since I've been busy the last couple Sundays when I usually do jump work. Supersetted some jumps here. Feels good man. Finished with paloffs, and then a plank stack transfer with kb's. Abs are actually sore today, which never happens.
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