Dynamic Effort Squat
The first thing I did was box squats with average bands. I did 10 sets for 2 at with 315 on the bar. I measured the bands, and I’m they added about 150 lbs at the top. All of that came up fast and easy. Then I added another 50 pounds for the last two sets. It made a huge difference. I went from coming up fast to just grinding it out. I wouldn’t have believed I would go that slow with only 50 more pounds, but there it is. Still, that’s somewhere around 515-525 at the top, so I guess that’s not so bad.
Afterward, I did speed deads with 345 and monster mini short bands. The gym I was at has these plates with flat sides on them, and I hate deadlifting with them, so I used bumper plates. The thing about bumper plates is that with 345 on the bar it just looks ridiculous. I laughed every time I stepped up to the bar. But everything came up fast and easy, so I felt really good about my pulls. Honestly, I felt better about the pulls than I did the squats.
I’m still pretty tired. I don’t know what’s going on there. I can’t seem to get enough rest. I know I’m not sleeping well, but that’s nothing new. Maybe it’s just because I’m old. Regardless, I’ve never been this tired, and I’d like to shake it off.
Max Effort Bench Day
I’m still trying to shake off this deep and abiding exhaustion I’ve had since I got sick. The cold has passed, and most of my congestion has disappeared, but, damn, I am just beat. Still, nothing to do but push through it and grind it out.
The main movement today was floor presses against bands for a three max. I set up my Monster Mini short bands so that they had right at 80 lbs of tension at the top. I actually took the trouble to get a scale and find out how much tension they added. I worked up to 325 for three. I barely got up the third rep. Honestly, I was a little worried at the very top. I didn’t have a spotter, and the pins were set below chest level, so it would have sucked pretty hard to get stuck like that with bands pulling the bar down. But I powered through the last rep. so all was well. After that I took off the bands to do as many reps as possible with 325. I got six reps. 325 + 80 from the bands for three reps: I’m pretty happy with that.
The accessory work wasn’t so bad except for the three hundred reps of pulldowns. Dude, Jesse loves that volume work. At 250 reps of 180 I was blown. I went ahead and moved on to the straight bar curls. Now I feel stupid and weak for not grinding out the last 50, but I know at the time I was just tired and hurting. I can’t do that crap again, though. No one gets better without doing the work, and I have age and genetics working against me. All I have is my willingness to work harder than the guys competing against me. If I don’t do the work I don’t have anything.
Oh, in other news I ripped another pair of shorts today. Powerlifter problems.