Wednesday Posterior Chain Assistance

Foam Rolled out Back prior to training (particularly middle back was still very tight)

Today's Training Looked Like This:

Banded Good Mornings
4 sets x Green (avg) Band x 20 reps

Mikesell (banded) Pull Throughs
4 sets x Green (avg) Band x 15 reps

Seated Leg Curls
4 sets x 225 x 15 reps

Ab Pulldowns
2 sets x 120 x 15 reps

Seated Ab Strap Crunches
2 sets x 50 x 15 reps

Banded Lying Knee Raises
2 sets x doubled mini band x 8 reps

Standing Calf Raises (ankle prehab)
3 sets x 225 x 15 reps

Band Face Pulls
2 sets x Purple (light) band x 15 reps

Stayed with the band movements to get the blood flow to the middle back which has been particularly tight.  Next week I will begin a 3 week mini cycle of a hip flexion movement.  Sunday we have an 80% suit and max pull so I figured the band work would be sufficient for today.  Tried some new things with the long ab strap, by doing a modified ab pulldown from a seated position. Still looking for more uses for the Spud Inc long ab strap.  Was kind of finished but stayed to help Clint so I opted to do some calf raises and face pulls.  Back at it tomorrow with Upper Back and Bench assistance movements.

Clint

I have drawn up a program (this is the 3rd week of the program) for Clint that will take him from now until the WNPF Sarge McCray meet, December 10 in Bordentown NJ.  Clint hit a 375 raw box squat, and missed at 410.  I know he can handle this weight so I had him take it with a reverse band (doubled mini bands) and it was no issue.  His pulls were more of the story today.  Today he was scheduled for a pin 3 rack pull.  His pin 4 rack pull PR is 675, so I was hoping he would come close to that.  He impressed me by smoking 635, then coming back and handling 675 from pin 3.  He is getting the hip in technique, and we know his upper back strength is there.  His next special deadlift will be deficit work to help him build up his bottom end of the movement.  All in all things seem on track for December for Clint.