Different approach

Today Alex and I took a different approach with our Rack Deads.  We pulled at mid shin with conventional stance and used green bands.  I'm not sure what the resistance equaled to at the top, so I didn't really keep track of the weight, but I was toast at the end.  This was a first time using bands and I am really excited to give these a try again.  Here's how it went.....

*Warm-ups excluded

Rack Deadlifts with Bands- 1x8 / 1x6 / 1x8
Leg curls- 3x10 / 1x8
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 2x12

Seated Calf press- 5x10

-Luke

Bands and Chains

Lately I have been lifting with my friend Alex who has large background primarily focusing on Powerlifting.  So far we have been training with a little higher volume and variation for our routine, but now we are going to start mixing things up by throwing in the use of bands and chains into our program while using more of a pyramid scheme.  I'm really excited to see where this takes us and I have no doubt each session will be a blast with all out intensity!  Sometimes it's great to just mix things up. 

Had a great one and here's how it went.....

*Warm-ups excluded

BB Incline Bench- 1x12@275 / 1x5+1@315 / 1x5@315*1x10@225
Hammerstrength Flat press- 3x8 / 1x10
Machine Flyes- 2x10 / 2x12

Hanging Leg raise- 4x10
Cable Crunch- 4x10

-Luke

Intensity!

Everyone I know brings a slightly different form of intensity to the gym.  Some are vocal and some keep to them self, but as long as your putting your effort towards the weights it doesn't really matter.  I am the type of person who doesn't say much.  I spend most of my time between sets thinking and visualizing my next set.  If you can't do in mentally then you will never accomplish it physically.  This past week I was able to meet up with Ty Goodrich and Alex Reynolds for an awesome Deadlift session.  We set up a few bars and did some work!  Each of us use a different technique to get psyched for a set, but we all have the same outcome!  Outwork our last set!!

Had a great one and here's how it went down.....

*Warm-ups excluded

Pullups(BW)- 5x10 (slow)
Seated Cable Row- 5x10
Single Arm BB Row- 3x8
Hammerstrength Pullover (Reverse Grip)- 3x10

-Luke

Positivity

September is rolling right along and summer just seems to be hanging around.  To me this is one of my favorite times of the year with the cool mornings and hot days!  It makes for some great energy headed into the gym and really keeps the positivity high.  This is one area that is really important to me.  In a sport that is filled with so many subjective comments, it is more important than ever to keep a positive attitude towards yourself and especially towards others.  We all share a common goal with so many different paths that lead to the same destination, so who are we to judge the route that someone takes.  As long as you enjoy what you are doing and are making progress there will always be someone who might not approve of your approach.  Just find what works for you and keep pushing forward! 
  
One thing I try to do every so often during my workouts is something to really push my limits.  This week I tried some high rep sets with Barbell curls.  I was able to set another best and made another goal for later, here's how they went...

Today Back was on the list.  I had a great one and here's how it went.....

*Warm-ups excluded

WG Pulldown- 2x10 / 1x8 / 1x6
RG Deficit BB Row- 2x10@315 / 2x8@315
Freemotion High Row- 4x8
Hammerstrength Pullover- 4x10

-Luke

Consistency

Things have been going great lately and right now and my lifting focus has been on a rotation of Squats and SLDL.  I really enjoy this layout because I am able to place more of an emphasis on some of my other favorite lifts and it doesn't hinder my progress.  My split is still pretty much the same with 1-2 off days per week that float around depending on how I am feeling at the time.  This split also really helps with consistency by keeping each workout slightly different so things don't get stale and I start each day looking forward to my next workout.  If your consistent and having fun with it the progress will come over time.

Had a great one and here's how it went.....

*Warm-ups excluded

WG Pulldowns- 1x10 / 2x8
T-Bar Row- 2x8 / 1x10*10
Neutral Grip Cable Row- 3x8
Rope Pulldowns- 3x8
Hammerstrength Pullovers- 3x8

-Luke