6-18-14 – DE Lower Body

HOT & HUMID! Today’s session was a great one. It reminded me of when I first started training in high school. We were in a small, hot garage filled with squat racks where hard work was mandatory. The environment at HPF is just liphotoke that. The movement of the day was box squats with grey bands to add more resistance. During my warm up sets, one of HPF’s loyal lifters, Steve Poniatowski, noticed that I was losing band tension when I was in the bottom of my lift. He suggested I put heavy dumbbells where the bands were attached to the rack. This helped the bands keep constant tension throughout my entire set.

Ten sets of two reps were some work. I felts very stable throughout all my sets. During my later sets I felt myself getting fatigued but I was able to keep exploding off the box. Keeping my stomach pushed against my belt and tightness in my upper back allowed me to stay in a optimal position to perform the squats with proper form.  After my squats I joined one of HPF’s up and coming younger lifters, Danny Flood, with snatch grip deadlifts. I decided to wear a weight vest to force me to keep my chest up. If I want to get better I have to get strong in awkward positions. Wearing the vest added more difficultly to the lift, but it will help in the long run. I finished with some more accessories and went to take a cold shower after the hot training session.


DE Lower Body
Box Squats w/ grey bands
Warm Ups
135 x 5
225 x 5
315 x 3
365 x 2
Working Sets
10 x 2 - 405
Snatch Grip Deadlifts (wearing a 50 lb weighted vest)
3 x 5 - 225, 275, 315
Band Spreads
5 x 25 - red band
3 x 10
Reverse Hypers
3 x 15 - 115
Side Raises
4 x 15 - 85