Sunday, May 25

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 tWP_20140525_10_53_24_Prohey 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.


Saturday, May 17

Dynamic Effort Squat

My cold is in full effect today. It was rough yesterday, and I had hoped that it wouldn’t be so bad this morning. It was. Still, I didn’t want to miss a training day, so I got up and went.

My main movement today was box squats with 60% + average bands. I was trying to move quickly, but I don’t think there was much “dynamic” about anything I did today. But my goal was really just to push through it, so I did. Even though the weight didn’t fly up, it still wasn’t heavy, and I’m feeling pretty good about hitting my old numbers by July.

Speed deadlifts with bands followed. Again, they weren’t the speediest pulls, but they came up easy enough. I finished with hypers and abs. I didn’t do the number of sets I normally would on the accessory work, but I think that’s reasonable given that I’m pretty sick.

I haven’t eaten a lot the past couple of days. The cold has just killed my appetite. But that’s no excuse, so my plan today is to eat as much as possible. I plan on being uncomfortably full from here on out. Good times.