First day of bands following the Westside Barbell method - well, actually, preparing to follow the program. First things first, learn how to deal with bands. This isn't my first time, I have been exposed to bands during training at Progressive Sports Performance with good mornings last weekend.
After reviewing the Western Barbell "Book of Methods" and associated tapes (DVDs), I put together a 75 minute workout and applied it. The workout progressed as follows (45-60seconds between sets):
1. Box Squat warmups - bands stretched to 5ft at the top X 8 followed by 135lb plus top 41lbs band stretch x3; 185lb + band x2; 225lb + band x 2; 275lb + band x 2
2. Box Squats - includes band as above: 12 sets of 315lb+band of 2 reps.
3. Deadlift warmups - 135+band x 2 with bar high by 1.5 inch; 135+band x 2 with bar deficit of 1.5 inch followed by 225+band x 1.
4. Deadlifts - 10 sets of 275 plus band of 1 rep.
5. Dumbell one-arm pulls - 120 lbs with 3 sets of 8 reps.
6. Abs (Crunch machines) - 100lbs for 50 reps followed by oblique crunches 20 per side at 100lbs.
7. Hypers - 25 times no weight (ran out of steam at this point)
A number of self-critiques on this one. My knees too far forward on box squats; need more speed; need wider stance; deadliest - need to stop swinging away, need to get butt deeper.
When I start the real cycle after next week (travel), then I will be using light, medium and heavy bands rotating for each type of lift. The bands used above are 'ultra-light,' or 'mini' bands. The key to this is that I can feel the workout, especially with the reduced rest time.
Tomorrow is an off-day then Monday will be a heavy day. Next Friday I will start the cycle. The cycle should follow: Monday heavy squat/deadlift (max effort); Wednesday Max effort bench; Friday Dynamic squat/deadlift; Sunday is dynamic bench press.
All the best and remember - you ain't lifting if the bar ain't bending!