Lexen Xtreme Training Tips

Squat
Group 1:  Chewy, Johnston
Mikey’s first day back after shoulder surgery, so these guys went with the giant cambered bar for box squats, usings green+purple bands.
Work sets:
365 + bands for 5 sets of doubles (Mikey)
405 + bands for 5 sets of doubles (Chewy)

Group 2: Dague, Schwab, Myers, Wenning, Vogelpohl
A bit of a deload and form work this week for this group, 5 work sets of box squats with blue+purple bands using the big straight bar, then 2 sets of free squat with same setup.

335 + bands for 3 sets of doubles (Dague, Schwab, Myers took all 5 here)
385 + bands for 2 sets of doubles, then 2 free squat singles (Dague, Schwab)
Wenning worked up to a double of 515 with bands to the box, then 2 free squat singles
Vogelpohl worked up to a double with 565 and bands to the box, then 2 free squat singles

Deadlift
Most everyone did speed pulls from the floor against doubled mini-bands, with an added twist of Chuck giving a 3 count on the descent, which really worked the lower back.
225 x 3
275 x 3
315 x 3
365 x 3 (the Nates)
405 x 3 (Schwab, Dague)
455 x 3 (Chuck, Chewy)

Wenning and Myers went with pin pulls from pin 5, Schwab jumped in for a few sets to get some extra heavy lockout work in in the 700′s.
245 x 1
335 x 1
425 x 1
515 x 1
605 x 1
695 x 1
745 x 1 (Schwab)
765 x 1 (Wenning)
785 x 1 (Myers)
840 x 1 (Wenning)
860 x 1 (Myers)

Powerpohl
The guys that didn’t pull heavy then did some Powerpohl work, a few trips with 3 plates for around 25 yards, walking forwards.  They then finished with a stationary hold of 20 seconds with 4+ plates, which is brutal on the lower back and really fatigues the muscles.

A few finished up with some dumbbell shrugs and everyone with abdominal work.