Today I needed to set up the bands to work on hitting some reverse band pull singles at the end of my heavy sets on deadlift days at the recommendation of Sherman at Quest. As it was one heck of a pain to get the set up correct, and I had to run to the store to get some cheap spring collars to create a space for the bands to protect them, I just pulled reverse band the whole workout.

I learned that I need to be more careful about how much load the bands take off at the bottom. I thought they were taking about 120 off, but things felt more heavy off the floor than they should have. At the end of the workout I measured again and found it is a couple pounds under 80, thus the trouble with 606 breaking the floor.

With regards to the two misses at 606; I made the first miss and took a look at where it was on the way up. Turns out it was at the common conventional sticking point below the knee cap, so I decided to pull 606 again and hold it at the sticking point as long as possible to build some strength there. Basically, the second reps’ purpose was the isometric hold below my knee cap.

On to pull-ups, these were just hard after the RB pulls. My grip was tired, as was my back. After the second set I had distanced myself from the pulls and things were rolling well.

Here are the workout particulars:

Reverse band deadlift 154 x 10, 275 x 5, 385 x 3, 495 x 3,
562 x 2, 584 x 2, 606 x m, 606 x m
Pull-ups —x 5, +5 x 5, +10 x 5, +15 x 4 1/2

Looking forward I have shimmied the days around and our week will look like:

Sunday Monday Tuesday Wednesday
Off 1.       Dead lift

wave 5-4-3

2.       RB pull, single

3.       Pull-ups top 5

4.       Hypers top 8

5.       Ab wheel top 8

1.       Military press top 5

2.       Incline dumbbell

top 6

3.       Dumbbell flies

x 10 x 5

4.       Side laterals

x 10 x 5

Thursday Friday Saturday
1.       Bench

wave 5-4-3

2.       Close-grip

top 5

3.       Dumbbell

pullovers top 8

4.       Plate raises

top 8

5.       EZ-curl top 8

1.       Squat wave 5-4-3

2.       Walk out

110% of top set

3.       Glute-ham raises

top 8

4.       Lying leg raises top 8


The workout video is here:

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