Did deads with a band today

[Jim Ouini]

Did 'em with the smallest band I had. The red one, whatever that is. Basically toss the band over the bar and step on the ends with your feet.

First pulled off a 4" step 225, 245, 265, 275, 295 x 5 trying to pull fast (w/no band)

Then I did singles with 315 with the band while still on the step. I figured the step helps my starts, the band helps my finish. I tried to pull it fast but the band really slows me down, but I heard you have to 'think fast' even if it's slow.

It's a weird feeling, usually lock out is pretty quick for me, these required constant pulling. But I like them, I think I'll do them once a week.

 

[dahamn]

Did 'em with the smallest band I had. The red one, whatever that is. Basically toss the band over the bar and step on the ends with your feet.

First pulled off a 4" step 225, 245, 265, 275, 295 x 5 trying to pull fast (w/no band)

Then I did singles with 315 with the band while still on the step. I figured the step helps my starts, the band helps my finish. I tried to pull it fast but the band really slows me down, but I heard you have to 'think fast' even if it's slow.

It's a weird feeling, usually lock out is pretty quick for me, these required constant pulling. But I like them, I think I'll do them once a week.

You wouldn't happen to have a video of that would you? I'd like to see how that works.

 

[Jim Ouini]

No but I Google'd a pic

Not exactly what I was doing but pretty similar. Instead of band on each side of the bar, I had one in the middle and stepped on the ends.

 

[Guinness5.0]

interesting...

Where'd you get the bands from? Pricey?

 

[Jim Ouini]

I'm the king of links today

http://ironwoodyfitness.com/Fitness_Bands/fitness_bands.html

I ordered a package, but you can buy individual ones for pretty cheap. Looking at the link, I guess I used the mini's today (10-50lbs).

 

[dahamn]

No but I Google'd a pic

Not exactly what I was doing but pretty similar. Instead of band on each side of the bar, I had one in the middle and stepped on the ends.

That looks tough, how much, if any, do you drop your weight with something like that?

 

[Guinness5.0]

I assume the weights listed are when both bands are used. Yes?

 

[Quadsweeps Sister]

Most would say yes, when both are used. If you don't have a Jump Stretch platform (we use the Jump Stretch bands from EliteFTS.com) - then you can always run the bands over the top of the barbell. A JS platform will have the band pegs front and back.

I don't believe standing on them will continue to be all that effective though in pulling against bands. You need to somehow get the bands over top of the barbell if possible. We choke them off a squat rack in front of and then choke them off a flat bench behind and throw a couple 45s on top of the bench so it stays put.

Pulling against the bands is a fantastic way to improve your DL - good luck!
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[Jim Ouini]

That looks tough, how much, if any, do you drop your weight with something like that?

Well to be honest I really didn't have a plan. I'm not lifting real heavy right now, just working on some weak points.

I started doing deads on a block at ~50% 1RM. And I've been increasing every week, uhm, just because. When I added the bands I just decided to pull singles so I figured 315 would be a weight I wouldn't have to grind at the bottom.

I may wander over to the powerlifting forum to see what they're doing. I know WSB has some recommendations, but I haven't read it in detail yet.

I assume the weights listed are when both bands are used. Yes?

Ya know that's a good question. I'd always assumed it was one band. Now i have to investigate.

 

[Jim Ouini]

Most would say yes, when both are used. If you don't have a Jump Stretch platform (we use the Jump Stretch bands from EliteFTS.com) - then you can always run the bands over the top of the barbell. A JS platform will have the band pegs front and back.

I don't believe standing on them will continue to be all that effective though in pulling against bands. You need to somehow get the bands over top of the barbell if possible. We choke them off a squat rack in front of and then choke them off a flat bench behind and throw a couple 45s on top of the bench so it stays put.

Thanks QSS, you always give good info

Although I may have missed something, I used only one band and laid it over the barbell. Are you saying as I move up in bands that it'll be hard to keep 'em under my feet? Because the band is actually over the bar...

I think using the power rack actually would be a better solution, though. I could just choke them on the vertical columns of the rack, like what you're doing (I think). I hadn't thought of that...

 

[Guinness5.0]

I'm flaunting my ignorance here, but I thought bands were loops, like regular 'ol rubber bands. But you guys are making it sound like they're more like chords than bands. Which is it?

And if they're not loops, it seems like any sort of poundage listed would be tough to replicate unless they were set up exactly as they were when rated.

Is it just one of those things where you don't worry about the exact weight and just try to make progress against what you did last time?

 

[Jim Ouini]

Yeah they're loops, and I never worried too much about the actual weight - I just think of 'em as small, med, big, bigger

 

[bignate73]

if you go into the rack you should try reverse band deads. you have to have some pretty hefty bands though.

 

[Guinness5.0]

Can anyone link a "training with bands 101" type of article?

 

[Jim Ouini]

if you go into the rack you should try reverse band deads. you have to have some pretty hefty bands though.

So I guess by reverse it helps you off the floor but not at lockout. I have a pair of the large bands, so those should work.

Guinness here's a quick read:

http://www.deepsquatter.com/strength/archives/ls15.htm.

I think the WSB website has some links to actual %'s and so forth.

My bands came with a DVD on how to set them up for different exercises but I'll be damned if I can find it.

Anyway, I always liked the idea of 'trying to outrun the tension of the bands'...that's why I got them originally.

 

[Jim Ouini]

Posterior chain day today:

Deads off 4" step (conventional style)
Warmup to 315 x 5 x 5. These were surprisingly easy and able to full them fast. No straps but used mixed grip.

Then I did 335 for 5 singles with the step and mini-band. I don't know why I decided to go up but man was each rep a grind as soon as I hit the tension of the band.

At this time I saw something really ridiculous - some guy doing 1/8 squats with 205 while standing on the flat side of a Bosu ball. It's cool balance and all but - even for Bally's - I was just shaking my head, I thought I'd seen it all. I was openly hoping that he'd fall right on his ass but he got all 4 reps.

Of course then I start doing my band deads and I'm sure people thought we were workout partners

GM's
185 x 5 - these were tough, reaching my max here soon.

Pullthrough's
160 x 3 x 10. Took the wider stance and reached way back to the limits of my flexibility, not too bad but after deads and GM's feeling pretty tired.

Reverse hypers
3 x 10 w/50lb db. Almost skipped these but then I figured if I can't get through this workout how can I do Korte.

Oh plus I pulled the sled early this morning

 

[calder]

Looks like a good workout. Word of advice, if you want to big PR's in your dead and squat, hit those GM's HARD. No other lift will improve your dead and squat so quickly.

 

[Jim Ouini]

Yeah I've heard that...ya know with my GM's starting to droop a bit I wonder if I should do them first. I think I'll switch order next workout and see how it goes.

 

[Jim Ouini]

Deads off 4" step (conventional style)
Did reps today with the mini-band - 225, 275, 295, 315 x 5. Good stuff, able to pull fast. Then I ditched the band and did 5 reps at 365 off the step. Felt pretty good.

As I was getting read for my set at 315 I had my hands on the bar and a PT comes up and says 'what's the band for?' Luckily my friend chimed in and said a couple words so I wouldn't have to talk to this guy. Kind of rude to interrupt right when I'm getting ready to lift if you ask me.

GM's
165 x 5 x 5 - Pretty easy, should've gone up maybe to 175-185.

Pullthrough's
160, 180, 200 x 10.

Reverse hypers
3 x 10 w/mini-band. These bands are working out great, I regret not using them eariler. I was kinda concerned about the resistance curve since I chocked it off right at the base of where the torso pad is but it seemed to be OK. Pretty light but I was just getting the feel, I can concentrate more on the movement instead of balancing the dumbell between my feet.

Some guy was unloading 315 from the squat rack and took all 3 plates off one side at once - I saw it happening in slow motion and I was able to say 'uhhhh' out loud but it didn't help; the weights came crashing down and made this huge racket. Man was this guy embarrassed, one lady actually screamed.

 

[Jim Ouini]

Deads off 4" step (conventional style)

Warmup to 335 x 2 x 5, 365 x 3, 365 x 2 x 5

335 felt pretty light so I decided to go to 365 but my grip gave way. Did my last 2 sets with straps but I was kind of flustered and my form started to break a bit on my last set. Afterwards I felt light headed and completely wiped out.

GM's
Warmup to 205 x 5 - Not much left after deads and maybe should've walked away from it. I was very very careful on these and went real slow and tried not to push how low I went. Results weren't that great.

Pullthrough's
200 x 1 x 10, quit. Wrist hurt trying to hold onto the rope.

Reverse hypers
3 x 10 w/blue band. Went up from the mini's on these.

Anyway, kind of a crappy workout, first one in a while. Maybe starting to get overtrained but I hope it's because my brother made me get up at 5am to go fishing so I only got 5hrs sleep. 4hrs in the cold (well it was cold to me) and we only caught one measly salmon.

 

[Jim Ouini]

Deads off 4" step (conventional style)
225, 275, 315, 335 x 5 w/blue band. I don't know what the tension is, it's the one up from the mini which I think is 50lbs.

Then I ditched the band and did 405 x 4 off the step. I wanted 5 but I could feel my low back starting to round so I quit. Still not a bad effort, I think.

GM's
185 x 5 x 5 - Too long of rest between sets, due to talking

Pullthrough's
Skipped due to bad wrist.

Reverse hypers
3 x 10 w/red + blue band. Really liking these since I switched over from holding dumbells between my feet.

Anyway, this is the last of my 4 week phase of working on core stabilization and posterior chain.

Right now I'm considering continuing today's workouts but going to a 5 x 5 esque deload/intensity so I can try for a 500 dead at the end - I figure losing the 4" step, the bands and switching back to semi-sumo I might have a chance at it. I might even try it conventional, who knows.

 

[Guinness5.0]

Then I ditched the band and did 405 x 4 off the step.

:

 

[bignate73]

i cant seem to get rev. hypers with ANY band to work. the minis seem very hard at the top, i think i had them doubled over though. that would make it hard. but how do you take up the slack otherwise?
i did them with a 15lb db between my ankles today and my lower back was so tight when i was done. i did them after box squats so that probably didnt help either.

 

[Jim Ouini]

Hmm when I do reverse hypers now with bands I really feel my glutes, not much in my low back. The resistance is such that I can really focus on squeezing. When I did them with db's I think I felt them in my feet lol

Anyway, I'm using a back hyper machine and lying opposite so that I'm grabbing onto the foot pads (actually the post). I choked the bands around the post that supports the torso pad. My bands are 40" and after choking they're moderately taut at the start so I don't have to double them.

I was kind of concerned about the resistance curve but it seems OK. (Now you have me thinking, maybe I should try doubling... )