DE Squat

Warmup:
Hamstring stretching, Ballistic toe touches, Goodmornings, Squat cleans, Zercher Leans, Explosive kicks, 45 degree raise

Box Squat:
W/O Bands: 10 x 45, 5 x 135, 5 x 45, 5 x 135
W/ Average Bands: 3 x 135, 8 sets 2 x 225

Zercher lift (from ground):
3 sets 2 x 95

45 Degree Calf:
5 sets 10 x 270

Seated Good Mornings:
5 sets 10 x 135

45 Degree Back raise:
5 sets 10 x bodyweight

Seated Calf Raise:
3 sets 10 x 185

Side Bend Abs:
15 x 180, 15 x 200, 15 x 220

Kneeling pulldown abs:
15 x 180, 15 x 200, 15 x 220

Bicep Rehab:
a few sets for the right arm with 10 pound dumbbells


Today went pretty well. I have decided that in order to get my back healthy and my hips looser I am going to change things up. I have decided to follow the Elite 12 week guide to box squatting with bands for my DE days. Now that I have 2 average bands and I am buying a second light band on the free shipping sale. I plan on making band squat and deadlift a staple in my DE lower body work. I will follow this progression on DE days and replace my ME work with volume for the next 4 weeks until my back is feeling better. On ME days I will do sumo deadlifts with bands once my bicep is feeling good. I decided to work my back a lot today and did 5 sets of good mornings seated which is very taxing on my hips and low back. These areas need a tremendous amount of work. They are very weak and prone to injury and soreness. I did more calf work today because quite frankly I am afraid of injuring them the same way I did with my bicep. I did some rehab for the bicep with just 10 pound dumbbells. It does not feel sore, but it feels tight which worries me that it could pop again. At the bottom of the curl it feels as though its on the verge of going out again. Tommorow will be 2 weeks since my injury so I am a little frustrated that it is taking so long, but I definitely do not want to re-injure it so I have to go slow and listen to my body. Box squat with average bands is very tough. They pull you down hard from the top and stick you to the box. There is about 115 pounds tension at the bottom so the start is slower than you'd think with just 225, but it gets up to about 190 at the top which makes you have to start fast. The lock out feels a lot like squatting in a suit and wraps in that the top 1/2 keeps getting heavier. I think this lift has a tremendous value to powerlifting, but I think more explosiveness is never bad in strongman. I will be interested to do some reverse band deadlifts once my bicep is feeling better, but I really don't want to risk it going out with up to 500 pounds in my hand and having to worry about what that might do to my back.