A quick get up in the middle of the night standing overhead "elevator reps" with bands workout using a wooden dowel as a barbell and a
pair of light bands as resistence [this is a resistence increase]: I also did a three count isometric hold at each "stop" of the elevator:
Set # 1: halfway up + 3 count hold; 3/4 way up + 3 count hold; lockout + 3 count hold X 5 reps in this manner;
Set # 2: halfway up + 3 count hold; 3/4 way up + 3 count hold; lockout + 3 count X hold 4 reps in this manner;
Set # 3: halfway up + 3count hold; 3/4 way up + 3 count hold; lockout + 3 count hold X 4 reps in this manner.
The increase in the band resistence made a difference as it cut down on the number of reps but it can't help but increase the effectiveness of the exercise--sort of like adding weight in a normal manner of progression..
The wake up sets I did earlier encouraged me to try something with a pair of average bands as a "wake up" routine. I would use a pair of average bands plus a wooden dowel as a barbell and try them in a standing barbell overhead press. I hadn't used this band set up in a couple of years, so I wasn't sure what to expect. Here's how it went:
Band OHP/pair of average bands X 3 reps;
Got cocky and tried some elevator reps with the same set up: halfway up + 3 count hold; 3/4 way up + 3 count hold; couldn't
get to the lockout!!
Rested awhile--like had breakfast, etc, and now, 4 hours later, I decided to try the same band set up on elevator reps only:
Average band pair: halfway up + 3 count hold; 3/4 way up + 3 count hold; lockout + 3 count hold;
Tried second set, same set up: halfway up + 3 count hold; 3/4 way up + 3 count hold; lockout + 3 count hold.
I got two sets just concentrating on the elevator reps and I still feel tt in my shoulder girdle and triceps as I type this. One thing I notice with using the average bands is the start of the movement takes a lot more of a push off than smaller bands. It's a feeling like you are lifting at, or very close to, your 1 rep max with a barbell loaded with iron. This particular setup was extremely intense and I see very definite possibilities of using it as a means of increasing one's strength.
Standing overhead barbell press using a wooden dowel as a barbell and a pair of light babds for resistence:
Set 1. no isometric holds, regular elevator reps X 8;
Set 2: 1/2 up + 3 count hold; 3/4 + 3 count hold; lockout + 3 count hold X 6;
Set 3: 1/2 up + 6 count hold; 3/4 up + 6 count hold; lockout + 6 count hold X 3
Standing lat pull downs using a mini band regular reps X 25;
Set 1: 1/2 half down + 4 count hold; 3/4 down + 4 count hold; all way down + 4 count hold X 7;
Set 2: 1/2 way down + 6 count hold; 3/4 down + 6 count hold; all way down + 6 count hold; X 3;
Standing mini band front raise X 30;
Finished with a dumbell comples using a pair of 10 pound dumbells:
Db front raise + row Db's baxk to chest 10 X 6;
Db OHP 10 X 6;
Db snatches 10 X 6;
Db lateral raises 10 X 6;
Db upright rows 10 X 6;
Db curls: 10 X 6.
A douple of hours ago, I did a quick Monday wake up test that evolved into a different way to do isometric holds on elevator reps. It came about by me not paying attention as to how I was counting my hold time. I was wondering if I could replicate Saxon Db OHP's using my Lifetime Fitness tubular band with handles. Since my Sazon presses start with the palms facing my body, I wondered if I could do the hold at the 1/2 point with the palms still facing my body. At the 3/4 position where I would be at the point where the hands start to rotate so the palms are facing each other; and, finally, at the lockout position, the palms would be facing forward away from the body.
I decided to try it and had no trouble with the palms positions at each stage. However, in my concentrating on that, I greatly, and inadvertently, increased the hold time on each rep. I orgiginally wanted to test it at a 3-count hold at each position and rep out with that count hold. What I actually ended up doing was making the isometric hold at each position as long as the rep number I was at. For example on the first rep I counted one--two--three. So I don;t lose count of my reps on each following reps I start with the rep I'm on--second rep: 2, 2, 3, etc.
What I slipped unconsciously into was extending my rep count in this manner, taking the last rep of the set as the example: 7, 2, 3, 4, 5, 6, 7. As a result, by accident, I found a way to use my bands in a manner of doing reps to almost a point of failure while, at the same time, increasing the time under tension[ TUT] for the set.
So my 1 set Saxon band experiment enabled me to get 7 elevator reps with a lot of isometric holds, or TUT.
Strange things can happen when you try something before being fully awake.
For a while I've been following one of Thib's schemes: keeping at the same weight until I get 5 sets of 5 with it before adding weight and working uo to sets of 5 X 5. However, the last time I did Klokov's, for some reason, I decided to rep out on the last set even though my rep scheme was sets of 4 reps. I got 5 reps on the fifth set with a weight of 120 pounds. This weight was only 5 pounds less than my 1 rep max, so I knew I had a new PR in me. So I did sort of an irregular ramp today working up to a new PR. It went like this:
Ramp: 80 X 5; 105 X 4; 115 X 3; 125 X 2
PR attempt: 130 X 2;
New PR attempt: 135 X 1;
So I jumped my PR up by 10 pounds.
Rest of the workout was sort of a taper off with bands--a single mini:
Mini band front raises: X 15, 15, 15;
Mini band lat pull downs: X 25, 25;
Partial isometric holds with Captain of Crush # 3:
Left hand----3 count hold;
Right hand --5 count hold.
With my new Klokov PR, it is now 80 percent of my regular standing overhead barbell press, for whatever that's worth.
Short "hit the rack" [go to bed] workout with bands:
Standing overhead press with wooden dowel as a barbell and a pair of light bands as resistance;
OHP, light bands X 8;
Last rep iso holds: 3 inches down from lockout X 10 count isometric hold; top of head X 10 count isometric hold;
chin level X 10 isometric hold;
Lat pull down with mini band X 10;
Pull down isometric holds: top of head X 10 count; full contracted position hold--arms parallel to floor X 10 count gold;
Front raises with mini band X 10;
Isometric hold at top X 10 count; 1/2 down X 10 count;
Standing overhead barbell press--an unstructured workout, a ramp up to a day's 1 RM, which was 10 pounds less than my recent PR, then took 50 percent of that, looped a pair of mini bands over the barbell and did 3 back off sets. It went like this:
BB OHP ramp: 80 X 5; 100 X 4; 120 X 3; 135 X 3; 145 X 2; 150 X 1; 155 X 1; 160 X 1
BB OHP with bands: 80 X 8; 90 X 5; 100 X 4;
Moved to Hammer Smith machine and did some light Klokov presses--weight is plates on bar only:;
30 X 7; 60 X 7; 90 X 4;
While still in Smith machine I did partial OHP's from top of head to lockout--weight is plates on bar only:
70 X 8; 90 X6; 100 X 5;120 X 4; 130 X 2
Did a set of lat pull down with a mini band but, instead of standing, did them seated on a bench: mini X 30;
A very short workout before heading out to eat. You could almost say a work up your appetite workout. It mostly involved bands but I "warmed up" for the bands with a pair of 26 pound kettlebells:
Kettlebell standing overhead press: 26 X 12;
Front raise/face pull combo with a mini band X 15;
Standing OHP with a wooden dowel as a barbell and a pair of light bands for resistance X 15;
Lifetime tubular band with handles lateral raises: X 15.
Sunday is normally not a workout day but I had woken up, gone to the head, but couldn't get back to sleep. Some how I started thinking about using bands for a band only deadlift and came up with a simple way to do it. You lay the band flat on the floor, then place you feet in your normal position on top of the band--won't work for a sumo pull. With your feet in position, there is a loop of the band extending to the side of each foot. You squat down and stick your hands through each loop, making sure the end of each loop is lying against the back of each hand. You then grasp the loop with each hand, get in position and stand up. It occurred to me that your hands are positioned in a similar position as if you are using a trapbar deadlift bar. I tested this with four bnds as follows:
First, I used a mini band and did 10 reps and could have done a lot more:
Then I used a monster mini band and did 10 reps and could have done more but they were a little harder;
Then I did the same with a light band for 10 reps and could have done a few more but they were definitely much harder;
Lastly, I tried them with my smallest--a half-mini I think it is called. I did 10 reps and probably could have done 40 or
With all of the bands, I did some shrugs and pulls on some of the reps. The shrugs and pulls were the hardest to do on the light band--especially the pulls as you are really only able to use a short portion of the band as my foot position was my normal shoulder width one. I can see, and I'l try it in the future, moving my feet closer together which should give a bit more band length to play with. That would give me the ability to execute a higher pull, but I think it would make the deadlift part easier--less band tension. One could probably use this in conjunction with a real trap/deadsquat bar since the band would be anchored to the back of the hand and you simply grasp the handles of the trap/dead squar bar. Since I don't have one, or access to one, I can't try it out as I vision it.
I'll have to wait awhile to see if, and how much, my little test produced any DMOS.
I also did a half MAG-10 pulse.
Strange what one can come up with in the middle of the night.
Standing overhead barbell press with a close grip--hands on smooth center of bar:
Warm ups: 95 X 5; 115 X 4;
Work sets: 135 X 3; 3; 3; 140 X 3; 3; first 3 work sets were at 90 percent 1 RM; last 2 work sets were at 93 percent
1 RM; total reps over 90 percent exceeded the Prilepin chart by 50 percent for their max rep /weight range;
Seated lat cable pull downs to front: 100 X 12; 110 X 12; 120 X 10;
Seated good mornings [haven't done good mornings in years] 33 X 10; 15;
Captain of Crush # 3 partial isometric holds:
Left hand----5 count hold;
Right hand--6 count isometric hold:
Quick hit the bathroom in middle of night workout mostly with bands:
Band trapdoor-style deadlift with light band X 12;
Standing lat pull downs with monster-mini band X 12;
Front raise + face-pull combo [equals 1 rep] with mini band X 12 such reps;
Dumbell lateral raises: 10 X 20;
Using a Lifetime tubular band with handles, curls X 12.
Morning short "wake up" routine; about an hour ago I did a short workout to get the cobwebs out of my eyes and the body up and running. It was short but got the job done:
Standing band overhead presses using a dowel as a barbell and a pair of light bands for resistance. I utilized "elevator reps"
with no isometric holds and went to 1 rep before failure X 7;
Did a dumbell complex using a pair of 10 pound dumbells:
Db front raises and row back to ches [equals 1 rep]: 10 X 7;
Db OHP: 10 X 7;
Db snatches: 10 X 7;
Db lateral raises: 10 X 7;
Db upright rows: 10 X 7;
Db curls: 10 X 7.
Snatch grip high pulls: broomstick as barbell and 2 Elite Fitness mini deadlift bands as resistence; X 8, 8, 8;
TAfter a short rest, hen did an isometric hold set at the top of the pull X 10 count;
Band OHP wih dowel as barbell and pair of light bands as resistence, using "elevator reps" + a 6 count
isometric hold on each part of the stop on each rep; X 3, 3--got a real pump with only 2 sets and the second
set for some reason was harder and more intense than the first.
Band front raise with a monster-mini band as resistence X 8, 8, 8;
After a short rest did a band isometric front raise with the monster-mni for a 10 count hold.
This started out as a wake up and get the cobwebs banished type of workout but, instead, turned into an interesting band experiment. I normally do what I call Saxon presses--dumbell OPH's but starting them with the palms facing towards your face instead of the normal palms facing out position. But since I didn't go to the gym but worked out at home, I was wondering why not try them with bands. I have a Lifetime tubular band with handles which should work.So I tried them out. Interesting things transpired:
I did a set of 10 reps with a 3-count hold at the top of each rep, no problem and they worked fine. After a bit of a rest and a sip of MAG-10 , I thought I'd try them again but this time doing the same isometric three-count hold at the top and then concentrate on the eccentric coming down taking approximately five counts to lower. I did ten reps this way and as I headed to the fridge for my sip of MAG-10, I noticed that, in addition to feeling the results in my shoulder girdle, I felt them in my lats as well, especially the lower lats. I thought about this and realized that, when doing the eccentric reps, my lats had to be somewhat contracted to brace against the lowering resistance. In the first regular set, just relaxing the lats allowed the rubber to pull the hands down as the tube returned to its normal pre-press length.
Okay, now I told myself, let's do a third set using super slow reps--slow up, hold for a three count, then lower slow. [Tried to keep same pace up as the same pace down]. I got 8 reps and same feeling in both the shoulder girdle as well as the lats.
Did MAG-10 sips after each set and probably consumer about 250 mls of the drink in total.
Interesting way to get one fully awake and, again to my way of thinking, shows the positive versitility of bands in one's workout routines.