Lexen Xtreme Training Tips

Squat

Groups were shuffled around this week as a few guys were deloading for the Iron House, and a few guys squatted on Friday this week.

Group 1: Vogelpohl, Strong, Roush
These guys went with the lightened method using monster mini-bands and added monster chains to the bar.  They took 5 work sets for doubles without a box, and Chuck added a box for a couple of heavy sets in the 900′s to finish.  With this setup, the bands tend to pull you forward, while the heavy chain weight swings hard if you aren’t under control, so it is important to remain tight and under control both at the top and bottom of the squat or you’ll get knocked off balance.

Group 2: Henry, Halter, Gretsky
Suspended chains for this group, with the chains set at parallel.  5 works sets of 2, I didn’t catch exactly what weights were used but I know they were supposed to stay somewhat moderate and not too heavy in order to work on form.

Group 3: Dague, Fleming, Tattoo Dave
These guys also used monster minis for the lightened method, but went with a box and straight weight for doubles.  Fleming finished with a strong double around 690, Dague somewhere in the same range

Group 4: Schwab, Gualtieri, Murph
These guys are a week out from the Iron House, so they put on their suits for a few very moderate singles.  Anthony and Murph worked up to 4 plates, Schwab finished with 6.  They all finished with some light accessory work, had some fun with knee wraps, and called it a day

Deadlift
Speed pulls against monster minis for most of the groups, stopping somewhere in the 3-4 plate range.  Chuck’s group went heavier to work on form, particularly lockout, with heavier weight and “strong” band tension at the top.  These guys are short though, so you can barely feel the bands at that height!

Reverse hypers, shrugs, back raises, and ab work for most everyone to finish up.