Training log

Saturday squats

in briefs and suit with straps down 5x2 box squats with 465+blue, green, and purple band on each side
then worked up to a single with 505 and 555...all felt great

sumo rack deadlift from pin 3...quadrupled purple band on each side, got 415x1

thats it, and was more than enough, I was gassed

Monday Dynamic effort upper body
las week of contrast cycle, last heavy training day

2 purple bands attached from top of rack, 200 lbs of chain from the floor

all work sets done with 1 board 5x3@365 in bar weight

took chains off and took weights to chest
455, 495, 545 for two singles

lat pulldown four sets of 15@200 lbs

thank god the sessions get lighter from here

Wednesday

Back attack with purple band attached from bottom hook
did sets of 8 reps finishing with 3 plates and a 25

reverse hypers 4x10

pulldown abs with yellow strap 4x8

glute ham raise with purple band 3x10

very light overall just to get ready for saturday

Friday heavy upper body
cambered bar bench press with 2 board on chest, worked up to one rep max of 385

lat pulldown circuit 3x15 with 3 different handles

triceps mini band pressdown 2x50

Saturday Last hard lower body day
circa maximal squat cycle phase week 2
worked up to 600 in bar weight, plus blue, green, and purple band choked on each side of bar
then went to 620...miss due to straps too tight on suit
620 good with straps loosened
650 good

sumo rack pull deadlift with purple bands quadrupled on each end of bar work up to one rep max of 405

Monday
Dynamic effort upper body

speed bench 4x3 with 225 and 200 lbs chain
1x3 with 275 and 200 lbs chain

chinups 5x5 wide grip