4/2/15 – Week 4, Day 3 – DE Lower

It feels good being able to travel to the gym without having to wear three layers again! I have also noticed an increase in my energy as the weather has warmed up. It’s interesting that we don’t realize how much the cold weather and extra clothing bog us down until it warms up. Anyway, today was a training day full of band tension and accessory work.

  • Stretch and Warm-up
  • Speed Squat (vs. monster mini bands) – 185x10x2
  • Speed Deadlift (vs. doubled over mini bands)
    • 275x8x1, 285×5, 325×5, 370×6
  • Bulgarian Split Squats – 80x3x8
  • Glute-Ham Raises
    • 2×15, 2×10
  • Lat. Pulldown
    • 140×20, 160×15, 180×10
  • Barbell Shrugs
    • 225×10, 245×10, 275×10
  • Sit-ups (on GHR machine) – 3×10

I am starting to see improvements in my sumo deadlift. One of my major focuses has been to keep my upper back and lats tight throughout the lift especially off the floor. I did get a video of my final set on deadlift today but it was taken by a corec employee on an app which doesn’t seem to allow me to post it anywhere. One of the issues we have in training at the corec is that we are not allowed to videotape each other performing lifts from personal devices which makes it hard to get our coaches footage to critique. I am hoping to get some videos on here in the near future and definitally over the summer. Until then, the song of the week is Ex’s and Oh’s by Atreyu


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