Intense band complex workout at home; regular rep cadence and very short rest periods between exercises in the complex--either just long enough to switch from one exercise to another with the same band, or long enough to switch bands; went through the complex three times.
Band high pulls with light band X 10, 10, 10;
Standing incline band press with light band X 10, 10, 10;
Standing lateral raises with tubular band with handles X 10, 10, 10;
Standing curls with same tubular band with handles X 10, 10, 10;
Standing band overhead presses with same tubular band with handles X 10, 10, 10;
Standing band front raise to full overhead lockout position with mini band X 10, 10, 10;
Standing band face pulls with same mini band X 10, 10, 10.
Quick, short but intense, band workout after making a get up to take a leak, workout; rep cadence normal, rest between sets less than 30 seconds- just long enough to get in position for the next exercise or to switch bands:
Band upright row with light band X 8;
Standing band incline press with light band X 8;
Standing behind the neck band press with monster-mini band X 8;
Full range band front raises with monster-mini band X 8;
Standing band face pulls with monster-mini band X 8.
Quick, intense band workout utilizing Dogg Crapp protocol for all exercises except the last one where I did a normal rep cadence; my rest between exercises was minimal--get in position for the exercise if using the same band, or switching bands; rest periods were 20 counts or less:
Behind neck press with light band: 10 reps to failure, rest: 5 reps to failure, rest: 3 reps to failure [rest was 10 counts];
Lateral raises with tubular band with handles: 8 reps to failure, rest: 5 reps to failure, rest: 4 reps to failure; [rest was 10 counts]
Front raises with monster-mini band: 5 reps to failure, rest: 3 reps to failure, rest: 1 rep to failure; [rest was 10 counts]
Standing band face pulls: mini band X 15--regular rep cadence; originally tried to do these with a monster-mini
band, but couldn't get a single rep/ Switched to a mini and did only to indicated reps. [Normally, I'm good for 20 to
30 reps doing this exercise with this band.]
Quick get up to take a leak on a stormy rainy night workout; all band exercise but with a rep cadence of 3 positive count, 3 negative count per rep for each exercise, except the upright rows where the rep cadence was normal; since the behind the neck press was my focused exercise, I did 2 sets of them:
Standing behind neck press with light band X 5, 5;
Standing upright row with light band X 10;
Standing front raises with monster-mini X 5;
1 arm standing OHP with monster-mini band X 5 for each arm;
Standing lateral raises with tubular band with handles X 5.
1/2 MAG-10 pulse.
I restricted myself to 5 reps per exercise except the upright rows and on the front raises I went full range from start to arms length overhead.
Third workout of the day in gym. Focused lift was Klokov press but my prior two workouts affected the weight I used--overdoing it a bit?--no doubt-- so I worked up to a 5 rep max which was 15 pounds below my 5 rep max a week ago. So I decided to compensate for this by doing a lot of volume:
Klokov press: 80 X 5, 100 X 5, 115 X 5; last two reps were not smooth so I decided this was my 5 RM for the day;
Dropped to 90 percent of day's 5 RM: 105 X 5;
Dropped to 80 percent day's 5 RM: 95 X 5, 5, 5, 5, 5, 5, 5, 5,5,5, 5, 5;12 sets; short rest between sets 30 to 50 seconds;
Savakis press in Hammer Smith machine; weight is plates on bar only: 50 X 5, 55 X 5, 60 X 5;
Seated Hammer lateral raise machine raises: 115 X 5, 125 X 5, 140 X 5, 155 X 5;
Quick band wake up routine using Dogg Crapp protocal . Short, but served its purpose.
Standing overhead press with wooden dowel barbell and pair of light bands as resistance: rep cadence is a fast positive
and a 5 count negative per rep:X 10, rest 10 breaths X 3, rest 10 breaths X 2; all 3 sets carried to failure.
Gym workout: focused lift was standing barbell overhead press in Hammer Smith machine; weight is plates on bar only and the rep cadence was normal for the focused lift as well as the other exercises. On all exercises I worked up to a 5 rep max for the day, then did a 5 rep back off set with 90 percent of the day's 5 rep max; then on all but one exercise, I dropped to 80 percent of day's 5 rep max and did 8 sets of 5 with that weight:
Gym workout, focused lift was Klokov negatives in the Hammer Smith machine; weight is plates on bar only; rep cadence is indicated for each set of negative reps; on the other exercises, the rep cadence was normal:
Klokov press negatives: 70 X 5, 6 count negative per rep; 100 X 5, 6 count negative per rep;
150 X 5, 6 count negative per rep; 170 X 3, 5 count negative per rep;
Loaded bar to 200 and did a 3 count isometric hold at lockout followed by a 3 count negative;
Seated leg press: 210 X 20;
Seated Hammer delt raise machine lateral raises: 100 X 20;
Second workout of the day--a mixed workout using kettlebells, dumbells and a band with a rep cadence of 3 counts positive and 3 counts negative per rep. I also super setted the dumbell and band exercises and only did half the sets as the kettlebell exercised the same muscle groups but the superset worked on isolating some of the muscles involved:
KB OHP, pair 26 lb Kb's X 10, 10, 10, 10;
Dumbell lateral raises: pair of 10 lb Db's X 10, 10'
super setted with:
Band face pulls with mini band X 10, 10.
Third workout of the day: a bastard form of Dogg Crapp where i used a lighter band with a constant rep cadence--3 counts positive, 3 count negative for all three sets of band OPH's with a wooden dowel as a barbell, as per Dogg Crapp. BUT my overall goal was to get over 60 counts time under tension on the first set. Thus I needed more reps before failure than a normal Dogg Crapp so I used a lighter band--a pair of monster-mini's instead of a pair of lights. My failure goals for the three sets were 30 reps, 20 reps 10 reps. I rested 40 to 45 seconds between sets. It went like this:
OHP with monster-mini band pair, rep cadence 3 count positive, 3 count negative per rep X 25;
Rest 45 seconds: band OHP, same band set up and rep cadence X 12;
Rest 40 seconds: band OHP, same band set up and rep cadence X 7.
I didn't achieve my failure goals but the pump was amazing!!