11/11/16 – Week 4, Day 1 – Max Effort Lower

I travelled down to Memphis again this past weekend and was fortunate enough to train at the strength training haven that is NBS Fitness. From a program standpoint, I was supposed to be hitting dynamic lower work but when I get the opportunity to train with a sponsored Elitefts athlete such as I did here with Christian Anto, I’m going to make the most of it. This was definitely a little different style of training than I have grown accustomed to over the past couple years but I kept up as best I could and put in a solid squat training day. The session went as follows…

  • Stretch and Warm-Up
  • Cambered Bar, Low Box Squat (vs. Doubled Over Elitefts Pro Strong Bands)
    • 65x3x5, 155×5, 245×5 (Added Bands), 165×3, 215×3, 245x5x3
  • Leg Press 
    • 6 Plates, 6 Sets, 20 Reps
  • Seated Band Leg Extension (Using Elitefts Pro Monster Mini Band) – 4×50 Reps
  • Reverse Hypers – 135x6x10
  • Planks – 3×60 Sec

I learned a few things from this training session that will help direct my focus even more during the rest of this offseason. I have never squatted with this amount of band tension on the bar (well over 250lbs) and it is more than enough to humble you very quickly if you have a weak core or let yourself get loose during a rep. Although I was about to stand up under this weight and move it fairly smoothly, some weaknesses were exposed. Granted it takes some getting used to and I improved immensely from set 1 to set 5 but overall I saw quite a few technique and set up areas that I can improve upon. It was great having Christian right there to watch my sets and give input as we progressed through the training session. From start to finish it took us a solid 3 1/2 hours to  complete the workout but every minute of it was pure gold. I will be trying to get back down there very soon to put in some more work and learn as much as possible from Christian Anto and David Allen.


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