Saturday, March 10, 2012

3/9 - Dynamic Squatting w/Bands in the AM and another field trip to Boston Barbell in the PM!

Kellie, Nick, and Justin finished up wave 3 of Dynamic Box Squatting at 60% with bands in the am..

Nick : 265x 8 Sets x 2
Kellie: 135x 8 Sets x 2
Justin: 155x8 Sets x 2

All sets + Heavy blue bands

Accessory work:

Weighted Glute Ham Raises..
10lb Plate - 4 Sets of 10-12 Reps Each

Weighted Situps..
45lb Plate - 2 Sets of 10-12 Reps Each

Banded Situps:
2 Sets of 10-12 Reps Each

Then we mixed it up and attached bands to bottom of Incline Situp Board, and Wrapped the other set of Bands over our Shoulders like a Back Pack.. totally hit the Abs in a different place!

The weighted situps with Plates tend to hit your abs most when you begin your situp at the low point of the situp.. where using the bands put the most tension at the top part, or crunch-part of the situp! Ouch!

Then at 7:30 Nick, Kellie, and Friend headed over for a field trip to see the guys at Boston Barbell and get a bit more Monolift squatting in..

I(Nick) didn't really squat much as I had squatted heavy Monday, and was pretty tired from the AM workout.. I did 3 or 4 sets raw of 315 for 2 or 3 reps just to reinforce good Monolift form..  then I basically helped everyone with Spotting and working the Monolift...

The guys over at Boston Barbell were great for letting us work in with them.. and they were putting up some pretty impressive weights! Dennis was Squatted over 700lbs last night at age 57! STRONG! Mark Rioux had some great advice for all and is a great guy to lift  with..

Kellie nailed a nice 225 PR with knee wraps.. first time on a non-walk out Monolift..

Fred was sorting out some form issues and worked up to 515 for his first time not walking-out a squat on a Monolift.. his plan is to drop down to about 80% and really focus on sitting back in his squats and powering out those knees. The 515 went up with nice speed, but just need to work on getting down and back.

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