Floor Press w/minis 135x5, 185x5, 225x3, 245x3, 255x2x3
Chain Lockouts 315x3, 345x3x3
EDT 12 Minute PR Zone (Triples)
Pull Ups BWx3,3,3,3,3,3,3,3,3,3
Side Delts 20x3,3,3,3,3,3,3,3,3,3
This workout out took awhile as I had to figure out a way to get the bands to have tension thru the whole range of motion. Finally got it, though I am not sure how I much tension am getting, but it is enough to be painful. These were all performed with a 1 second pause at the bottom, very hard, but should be worth it. The Chain Lockouts were new and way harder than I had anticipated. When the weight settles into the chains at the bottom all stretch reflex is gone, just straight up muscle the weight up. The EDT was surprisingly killer. I went with a slightly different approach and dropped to triples for the sets. This way I can introduce maximal force on each rep, usually on the 5th rep at the end of a normal PR Zone my force output is a lot lower than the first couple of sets. Pretty simple really, more force equals more weight, which in turn equals more strength. Btw al reps are performed with complete stops at the bottom to take away any momentum. Well this is a pretty good starting point for this training cycle. I mapped out an 8 week program, which as usual is subject to change if I feel something aint working right it will be replaced…anyway, its good to have a plan, plans are good. But remember, if it’s a bad plan, recognition and adaptation rule supreme…..Keep It Dark, Keep It Heavy!!!
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How much Tension are you getting out of the minis here? Please figure this out and don't guess.
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