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Old 11-21-2014, 09:01 AM   #1
OneMorePlate
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Default Accommodating Resistance

Reflected on what worked in the past, led me to this pathway once again. While running Westside a couple yrs ago my body over-ruled my mind if not, I would still be training with Accommodating Resistance methods.
Reps, percentages, tempo, will change.
Breaking away from the KISS principle searching for "Them Gains"



Bench / SMini's
125 w/bands x 3 x 8

DB Flats 75's
8 x 5
20 last set, felt light, was curious how easy.

Bench/Band reps were very quick, lots left in the tank.
Squats w/Bands tomorrow.
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Old 11-22-2014, 10:17 AM   #2
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Squats + Bands (214 B/T)
Bar + Bands x 5
135 + Bands x 5
185 + Bands x 5
225 + Bands x 3
225 x 20

RDL
Not happening, stimulation done!
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Old 11-22-2014, 01:36 PM   #3
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Default

I freaking love accommodating resistance. I hardly ever get through a session without getting out my bands, even if it's for assistance work. Chains, slingshot, whatever, I've gotten great results from all that stuff, especially on the bench.

Try RDLs with a band looped under your feet and over your neck. The band tries to bend you over at the top and forces you to squeeze your entire posterior chain.
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Old 11-23-2014, 03:01 AM   #4
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Already 2 sessions under belt ... ... in for a new OMP journey ...
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Old 11-23-2014, 02:06 PM   #5
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Originally Posted by Soldier View Post
I freaking love accommodating resistance. I hardly ever get through a session without getting out my bands, even if it's for assistance work. Chains, slingshot, whatever, I've gotten great results from all that stuff, especially on the bench.

Try RDLs with a band looped under your feet and over your neck. The band tries to bend you over at the top and forces you to squeeze your entire posterior chain.
I completely agree Soldier! The lessor know advantage is it will add to your raw training numbers within a short window directly following AR training. Understand reasons why some don't want to go there. Thanks for the tip, will try the Banded RDL's next leg session.

Bench
Bar x 15 x 2, 95 x 5, 135 x 5
Added Avg bands Not sure what tension is I recorded it a while back, over 117lbs at lockout if memory serves me correctly.
Bar w/Bands x 5
125 w/Bands x 5
155 w/Bands x 5
185 w/Bands x 3

Ram no Bands
225 x 5
275 x 1
295 x 1 all good speed
225 x 19

Bent over Rows
135 x 10
185 x 10
205 x 10
225 x 10

Promising session left some in the tank again. 295 was good for a triple, very temped to put 3pps on the bar again.
Work is slowing down, recovery will be less of an obstacle.


Thx Ravi
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Old 11-23-2014, 04:52 PM   #6
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Strong work!
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Old 11-23-2014, 05:07 PM   #7
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Agree with big swede, nice work!
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Old 11-24-2014, 08:45 AM   #8
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Originally Posted by OneMorePlate View Post
Bench
Bar x 15 x 2, 95 x 5, 135 x 5
Added Avg bands Not sure what tension is I recorded it a while back, over 117lbs at lockout if memory serves me correctly.
Bar w/Bands x 5 125 w/Bands x 5 155 w/Bands x 5 185 w/Bands x 3
Ram no Bands 225 x 5 275 x 1 295 x 1 all good speed 225 x 19
Bent over Rows 135 x 10 185 x 10 205 x 10 225 x 10
Superb session OMP ... Very very strong wts. and great volume ... I do hope shoulder is reacting positively to all this mayhem ... ... keep up the inspirational work Sir ...
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Old 11-24-2014, 07:03 PM   #9
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Strong work!
Thx Big Swede, WilldBill
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Old 11-24-2014, 07:09 PM   #10
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Originally Posted by ravimolasaria View Post
Superb session OMP ... Very very strong wts. and great volume ... I do hope shoulder is reacting positively to all this mayhem ... ... keep up the inspirational work Sir ...
Happy to report its doing well, shoulder/tri mass is coming back quickly.
(Mayhem) lol Yeah you know me, go for broke(n).
One more week then I'll cut the percentages back then ramp back up in hopes to stay ahead of any problems.
Headed down to Squat now, think I'm going to need 1MPLT.
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