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Old 03-06-2011, 12:31 PM   #11
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Thanks for reading.

Squat work is all straight weight. I have a full set of bands (#1 mini - #5 large), but Im not sure how to incorporate them into my squats. I replaced the bottom bolts on all four corners with a home made version of band pegs that I just started using for bench and deads.

I train at home solo so a lot of this is trial and error for me.
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Old 03-06-2011, 02:58 PM   #12
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ME Bench

Bench Warm Up
135x15/15/15

Shirted 3-Board Press
315x5 405x5 455x3 505x1 525x1 545x1 - The shirt is a loose fitting Titan F6, no assistance needed in putting on or taking off.

Reverse Band Bench w/ a #4 Medium Band
405x5 425x3 445x1 475x1 500xMiss 485x1 490x1 500x1 315x15 (burn out set) - No shirt used on these.

Oly Bar Skull Crushers
135x5/5/5/5/5

Yates BB Rows
135x10 225x10 275x10 315x5

Lat Pull Downs w/ a Rope
100x10 125x10 150x10 150x10

Prone DB Laterals
25x10/10/10/10

BB shrugs
225x15 315x10 405x10 505x5 575x3 650x3

Rotator Cuff Prehab - Horizontal Rotations
#1 Minis x20/20/20/20
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Last edited by gaspers04; 03-06-2011 at 03:46 PM.
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Old 03-06-2011, 03:16 PM   #13
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Thats a serious bench session big G!!

Subbed on the log to, SFW!!
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Old 03-06-2011, 03:17 PM   #14
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Loving the heavy weights here

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Old 03-06-2011, 03:22 PM   #15
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Thanks guys! SFW!!
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Old 03-06-2011, 06:18 PM   #16
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Quote:
Originally Posted by gaspers04 View Post
Thanks for reading.

Squat work is all straight weight. I have a full set of bands (#1 mini - #5 large), but Im not sure how to incorporate them into my squats. I replaced the bottom bolts on all four corners with a home made version of band pegs that I just started using for bench and deads.

I train at home solo so a lot of this is trial and error for me.
A typical speed squat cycle that I've used is:

week 1: 50%+light band
week 2: 55%+light
week 3: 60%+light
week 4: deload or skip to week 5
week 5: 50%+average band (or chains)
week 6: 55%+average
week 7: 60%+average
week 8: deload or skip to week 9
week 9: 50%+varied contrast (light or average band+chains)
week 10: 55%+varied
week 11: 60%+varied
week 12: deload into meet/testing.

you can see if that kind of variation will work for you, the 4th week deload isn't required, but squatting against tension tends to beat you up just a bit more than otherwise.

The point of using accommodating resistance is to give you added variation and to train various portions of the strength curve. I can take the same movement, a low box squat and turn it into 7 or 8 different movements by adding different types and variations of contrast, specialty bars, etc.
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Last edited by Isaku900; 03-06-2011 at 06:23 PM.
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Old 03-06-2011, 06:23 PM   #17
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Nice! Ill try this, looks like fun and I assume the percentages are based off a 1RM.
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Old 03-06-2011, 06:25 PM   #18
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Originally Posted by gaspers04 View Post
Nice! Ill try this, looks like fun and I assume the percentages are based off a 1RM.
yeah, I base them off my best meet squat in whatever gear i'm using, but I don't stick to the percentages anymore, because I've learned that for me, whatever I'm fast with is what's going to work whether its 375lbs (48%), 415lbs (54%) or 455lbs (59%)
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Old 03-06-2011, 06:29 PM   #19
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Godzilla benching!
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Old 03-06-2011, 06:34 PM   #20
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Quote:
Originally Posted by BendtheBar View Post
Godzilla benching!
Thanks Brother!
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