ME Squat/Deadlift
Sleds and butchers 3 trips down and back
Trainer's choic
Deficit deadlift light bands. Stand on a 35lb plate. 5-5-3-3-2-2-1-1-1. Reset each time. 
Snatch grip deads 5-5-5-5 Get heavier this week.
GHR, GHD, rev hyper accumulate 45 reps of each

No Powerlifting Monday at Midcity, sign up for Tuesday 7:30pm Uptown instead. The whole week is up, Liz is going to teach W/F/Sa/Sun this week. New cycles for a few things also, get excited!

ME Squat/Deadlift Tuesday 7:30pm Uptown
Sleds and butchers 3 trips down and back
Banded giving birth against the wall, lateral side steps, banded good mornings
Deficit deadlift no bands. Stand on a 35lb (if can keep form) plate. 5-5-3-3-2-2-1-1-1. Reset each time. 
Snatch grip deads 5-5-5-5GHR, GHD, rev hyper accumulate 45 reps of each


Wed 7pm Midcity/Fri 5:30pm Uptown
ME Bench
wide grip strict pullups. 3 sets max reps. Ring dips 3 sets max reps. Get more than last time
Lax ball to pecs, triceps and traps. overhead stretch
Shoulder press 10 empty bar, add chains, 6-6-3-3-2-2-1-1-1. If chains not available, then light bands. Get heavier than last week
HSPUs 10-8-6-4-2 tricep pulldowns, raises, and pull aparts (front and back). 100 each, so 400 total reps. skinny band


Saturday 11am Midcity
DE Squat
100 lateral side steps (total), 100 banded good mornings 
Box squat with bands. Empty 10, 4-4 then 8 sets of 2 w/1 min rest between, at 50% plate weight of 1RM squat 
Then, conventional deadlifts w/bands 50% of 1RM. 10 sets of 3 singles
4 sets of 10 GHR, GHD, Reverse hyper


Sunday 2:30pm Midcity
DE Bench
Pylo pushups, individual's choice
external rotation w/band
DB speedy bench. 10 sets of 2 at a medium-heavy weight. 
Banded DB press, 3-3-3-3 
pull aparts and shoulder raises and tricep pulldowns 100 each. 

Edit: for all my boys who weigh 160 or so...

This kid set 2 USAPL records in 2010. 

Don't forget, Sat 9am Uptown, Sun 9am Uptown


Saturday
DE Squat/Deadlift
100 lateral side steps (total), 100 banded good mornings
Box squat with chains 4-4 then 8 sets of 2 w/1 min rest between, at 60% plate weight (ignore chain weight) of 1RM squat
Sumo deadlifts w/bands 60% of 1RM .10 sets of 3 singles
4 sets of 10 GHR, GHD, Reverse hyper


Sunday
DE Bench
Pylo pushups, individual's choice
external rotation w/band
wide grip speedy bench. 10 w/empty bar, then a few sets of 4 building up to 60% of 1RM bench 8 sets of 3 w/1min rest between sets.
DB tricep extensions and tate presses. heavier than last week 4-4-4-4 if time, pullaparts and shoulder raises

ME Bench
wide grip strict pullups. 3 sets max reps. Ring dips 3 sets max reps. Get more than last time
Lax ball to pecs, triceps and traps. overhead stretch
Shoulder press 10 empty bar, add chains, 6-6-3-3-2-2-1-1-1. If chains not available, then light bands. 
KB clean and press, clean it each time. 5-5-5-5 go up each time
tricep pulldowns, raises, and pull aparts (front and back). 100 each, so 400 total reps. skinny band

Some motivation to start your week. Konstantin Konstantinovs holds the raw deadlift record w/o a belt at 939lbs (bodyweight at 308). Notice the upper back rounding--this is a strategy to increase the levers, specifically arm length. The low back stays tight to avoid injury. I do not recommend for use in daily class, I'd rather we practice with completely flat backs. While some degradation/upper back rounding will happen naturally, don't force it.

Quick read on foot positioning, I found many things useful. 

ME Squat/Deadlift
Sleds and butchers 3 trips down and back
Banded giving birth against the wall, lateral side steps, banded good mornings
Deficit deadlift add heavier bands than last week. Stand on a 25lb plate. 5-5-3-3-2-2-1-1-1. Reset each time. Try to meet what you did last time.
RDLs 4 sets of 8 at about 55% of your 1RM 
GHR, GHD, rev hyper accumulate 45 reps of each

EDIT: Powerlifting Collegiate Nationals are happening this weekend in Baton Rouge, here's the live stream. 
Also, the USAW National Weightlifting Championships are happening in Shreveport. Live stream. 

Remember, Saturday Uptown 9am per usual, but Sunday is 2:30pm Uptown this week only. Next Sunday will be a little different also, so stay tuned! 

Saturday
DE Squat/Deadlift
couch, lax ball to hip
Box squat with chains 4-4 then 8 sets of 2 w/1 min rest between, at 55% plate weight (ignore chain weight) of 1RM squat
Sumo deadlifts w/bands 55% of 1RM. 10 sets of 3 singles4 sets of 10 GHR, GHD, Reverse hyper


Sunday
DE Bench
external rotation w/band
wide grip speedy bench. 10 w/empty bar, then a few sets of 4 building up to 55% of 1RM bench 8 sets of 3 w/1min rest between sets.
DB tricep extensions and tate presses. heavier than last week 4-4-4-4
if time, pullaparts and shoulder raises

Thoughts on the Monday/Tuesday WOD. Post your thoughts to comments.

The band wants to go down, straight down. When you're lifting, if the bar is going in the path of least resistance in terms of the band, then you're actually a little in front of your midline. See the guy on the left? He's doing a pretty good job of keeping everything locked in, but he's still pitched forward very, very slightly. Look at where the green band wants to go--about 4 inches in front of his leg, probably another 6 from midfoot/his midline.

Without being active with your lats (i.e. pull the bar back to you) as you deadlift, and having a strong glute squeeze once you pass your knees, the bar will be in front of you and you'll fail your max lifts. When you don't end w/glutes activated, you tend to "hitch" the bar up your thighs. This is why I tell you to rock back (so you'd fall if you weren't holding onto the bar) in the start position. Especially on a deficit like we've been doing, you're going to start a lot lower than you normally do in a deadlift. You have to keep that back angle/tension until you get to your knees and then shove your hips over the bar. They won't really go over the bar, but that's the finishing movement you need. We work the posterior chain strength-wise and learning how to recruit those motor patterns with the RDLs and GHRs. Note that another cue I give is to "lean back" during your deadlift, it's getting after the same thing. Let's get that crisp "BAM" finish, shall we? 

Also, one weakness the banded deadlift addresses is the shoulders open in the start. (Notice how everything is made in the start position?) If you are rounded, by the time you're at the top w/hips extended, you have to do a massive shoulder roll/shrug to get into position-- fighting your plate weight plus band tension. Also the shoulder round happens secondarily when the band "wins" on the way up and the hips rise before the shoulders do and you're pulled down and forward by the band, aka stripper deadlift. Saw this a lot this week. Get a rock solid start and activate your muscles first, letting yourself get pulled down means there's not enough tension and/or strength there to resist the band. 

That all said, I am impressed by the many PRs y'all keep putting up each week (sometimes doing more w/the band than w/o). Keep up the good work, stay consistent, we'll do a retest soon. PS Do the PR challenge this Saturday!

ME Bench
wide grip strict pullups. 3 sets max reps. Ring dips 3 sets max reps
Lax ball to pecs, triceps and traps. overhead stretch
Shoulder press 10 empty bar, 6-6-3-3-2-2-1-1-1 
KB clean and press, clean it each time. 5-5-5-5 go up each time
tricep pulldowns, raises, and pull aparts (front and back). 100 each, so 400 total reps. skinny band