It’s pretty bare bones but it’s a reference for me to look back on and see progress, regress, or stagnation. I already keep a training log, and so should you if you currently don’t, it’s a basic ass notebook with coffee stains and torn pages and literally, all I do is write down my workouts each week in it with the sets and rep ranges along with the weights especially for max effort days. Bottom line is that it’s best (for me at least) to not even factor in the chain weight and to just work off RPE.Ĭrucible Media got a sick video of my training partners and I hitting some of these singles – check it out below! I got the question a few times asking how much do the chains weigh but the truth is that it’s going to be different for everyone because a 20lb chain may or may not come all the way off the ground depending on your height and especially if you’re pulling sumo vs. We were getting pretty low on kilo and pound plates so we had to use some of the bumper plates so….no we didn’t use the bumpers just to make it look like there was more weight on the bar than there was. Also, check out the video to see my eye go all Forest Whitaker.Īfter the SSB box squats we had chain deadlifts – 15 singles 2 chains per side. Hit 135kg/297lbs bar weight on my single – we had to use the 40lb SSB which is the reason for the not pretty round numbers. We had SSB box squats against average bands working up to a single then we took 70% of that for 12 doubles. It was a crazy turn out and there were so many people in the gym but the atmosphere was lit and it was really fun training with new people. Saturday was The Dirty Gym’s first ever Clang n’ Bang training party that Crucible Media hosted and we got to do our Saturday workout during the event which brought together some incredibly strong and talented athletes in the area to train together. It wasn’t the best but it was better than nothing. We even did 15 min on the bikes….who am I even?! AM Amber is much different than PM Amber I suppose.įriday was a little chaotic with work but I managed to get some upper body accessory work in over lunch. We had reverse band bench (worked up to 286lbs) programmed followed by close grip spoto then more JM presses with the SSB, then tricep accessory fun. Once I was awake and at the gym it went surprisingly well. Thursday I got my happy ass out of bed and went to the gym to workout with one of my team mates at 0600. Wednesday was a rest day and I actually DID have my massage and it was magical. Tuesday was 10 x 10 leg press then death by leg extensions 100-75-50-25 super setting with 100 total hamstring curls, 100 abs, and 100 back extensions. That’s all I have to say about that.Īfter those three we were dead so we saved the assistance work for the next day.

8s are death last set of 8 was at 308lbs. So overall, it has positives and negatives and in the end who doesn’t like loading up 60+ over their max on the bar and squatting it? I know I do! Let’s see how this one goes next week so more to follow…įollowing that, we hit a heavy single on front squats followed by heavy high bar back squats (HBBS) for 4 sets of 8s.

That is good and a bad because working on speed is NOT a bad thing at all but the flip side is that you’re letting the bands do a lot more for you. The bands can also help you more at the bottom the faster you go so you can cheat the spring they give you if you bound out of the bottom before they have a chance to retract.

Everyone is different though and for someone who has issues on the top end of the squat or even issues with setting up tight and walking it out this could be a great exercise for you. I think it’s a lot of fun and it’s a way that you can overload yourself with something that is heavier than you normally take down but it still feels like the bands are doing it for me in the hole…because they are. I’m on the fence about this exercise to be honest. We started off with a max effort reverse band squat and I ended up hitting a grindy 430lb rep. Like “one sec BRB let me go throw up” brutal. Well hellooooo there! Week 2 is a little late to be published because I was on a plane all day Sunday but alas here we go.

Adau raw power