Killer session. I anchored the bands for my pulls tonight across the middle of the bar instead of on the collars, which resulted in a few inches of extra stretch meaning harder lockouts. Brutal stuff. Assistance work felt good.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Cable Pushdowns
Lat Pulldowns
Seated Leg Extensions
Seated Leg Curls
Seated Chest Press
DE Deadlift (reps deloaded, bands doubled):
135+greens+blues x3×1
225+greens+blues x3×5
245+greens+blues x3×3
Sumo SLDL (bands doubled):
245+greens+blues x5×1
315+greens+blues x5×1
315+greens+blues x6×1
335+greens+blues x6×1 (PR)
GHRs:
bw x5×1
+50×5x2 (PR)
bw x15×1 (PR)
Hip Abduction (foot to waist level):
40×15x1
50×12x1
60×12x1 (PR)
Single-arm DB Hammer Curls:
140×5x1
150×8x1 (PR)
140×8x1
Reverse Band Curls:
green x15×2
Band Curls:
green x15×2
Standing Cable Curls:
156×12-168×12x1
Standing Straight-Arm Lat Pushdowns:
204×12-156×12x1
Barbell Curls:
95×12-115×12x1
+ stretching + power yoga (30min) + abs (6 sets of 10 standing cable crunches)
Duration: 150 minutes
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