Sunday's Training Revisited

Today was a much needed combination dynamic effort / deload day. 

The squat exercise was dynamic effort squats to a soft foam box with 4 sets of chain.  The total chain weight was 160 lbs, plus whatever the collar and chain that hold the chains weight.  We kept the weight low, and worked on sinking into the foam.  I used a very light brief for these.  After my warmup work was done, I did 8 work sets which looked like this:

230 x 2 sets x 2 reps
280 x 3 sets x 2 reps
320 x 3 sets x 2 reps

After this we got into dynamic effort deadlifts (speed pulls) versus quadrupled mini bands.  My deadlift has felt much more natural lately since I moved my hands out wider to the line, moved my feet out about a quarter inch each, and spent more time in the bottom before pulling.  All pulls were performed raw, fast, and without a belt.

185 x 2 sets x 1 rep
235 x 2 sets x 1 rep
285 x 2 sets x 1 rep
315 x 4 sets x 1 rep

After this I got in to some prehab work for my left shoulder and right ankle.

Bucket Rows 4 sets x 12 reps x 25 lb plates in each hand
Seated Calf Raises 6 sets x 25 reps x 70 lbs

And I closed out with:

Banded Good Mornings 4 sets x Green (average) band x 20 reps

Decent session, was quick with all the speed sets and kept good technique.  The deadlift is certainly starting to improve and feel more natural.  Tomorrow is a deload bench with volume work at the World Gym, walking and pushups on Tuesday, and back to assistance work on Wednesday.  Max Effort squat next Sunday.