7940 1/2, Nevada Ave

Hammond, IN 46323
}

Mon - Fri 8:00 - 10:00

Sat 8:00 - 7:00

CALL NOW

(414) 702-8625

7940 1/2, Nevada Ave

Hammond, IN 46323
}

Mon - Sat 8.00 - 18.00

Sunday CLOSED

CALL NOW

(414) 702-8625

Bar Wars Wk2 Day3: Repetition and Banded Death

New approach for me during this meet prep, I am dropping Speed work, yes I said it. I am taking the main staple away from the conjugate system to see what happens, I will be replacing all speed work with reception squat bench and deadlift following Prilipins chart while applying eccentrics, isometrics and concentric to then deadlifting portion, Why? I have done speed work for the last 5 years and I want to see what happens when replacing it. Remember, speed work needs 4 components:
Speed Strength “speed”
Conditioning
repetition effort
Recovery
Repetition effort work that I am replacing will attempt to incorporate 3 of those 4 by way of:
Speed Strength (moving the weight as fast as possible)
Conditioning (1 – 1:30 between sets)
Repetition effort to work on areas I suck at from S,B,D

Here is how week 2 repetition effort day went:
*Squats 4×5: 400

*Opposite stance, Stiff Bar, Bands Max 2: 485 soft-lock

*Drop weight 30% 3×5: 340 + straps (drop both bands)

*Deadlift 5×4: 430
*Leg Press 4×12: 4,5,5

*Hamstring Plate Slides 4×12: BW

*Planks R,F,L 30 seconds each side – 3 rounds BW

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