Lexen Xtreme Training Tips

Group 1- Burke, McLovin, Sengos:
This group did reverse monster mini band squats with Sengos getting ready for the July 10 meet. McLovin worked up to 725 in briefs, Burke hit 755 in briefs and Sengos hit 775 in full gear.

This group then did deadlifts off mats with Burke and McLovin hitting 635 and Sengos hitting 675. Sengos is done pulling for this meet.

Group 2: The Underwoods, BOBBY, Pud:
This group is also training for the meet and they went up to their openers with straight weight followed by a few overload sets with the reverse monster minis. Both the Underwoods worked up to 600 straight weight and 705 with the bands but Dave was cutting his squats a little high. Bobby worked up to 550 straight weight and I believe 655 with the bands. Pud did 530 straight weight and 615 with the bands.

All groups ended with lower back assistance and ab work. Those of us competing in the July 10 meet will use the reverse mini bands next week, trying to hit something close to the same weight we did today, then shut it down for the meet.

Bench meet in the gym tomorrow moved most of us to Friday and shuffled the groups a bit.

Squat
Group 1: Vogelpohl, Pegg, Fleming
Suspended chain squats for these guys today.  Didn’t see exactly what they worked up to, Chuck took it somewhat easy today after a heavy couple of weeks, while Pegg went heavier after squeezing himself into a pair of Chuck’s briefs, and finishing with a few sets in his suit.  Mark got to squat with the big boys today and hung in there.

Group 2: Sengos, Johnston, Chewy, Schwab
Free squats with hanging purple bands for this group, as all are doing the July meet (push/pull for Chewy).  Johnston just took 1005 for a ride 5 days ago at the APF Seniors, and wisely shut it down early after getting some work in.  He’ll get back to the meet cycle next week.  Chewy went to a box today, working up to 805 for a double in briefs.  Sengos and Schwab put their suits on for the last 2-3 singles and finished 25-50 lbs heavier than their planned 3rd attempts, with Sengos finishing at 795 and Schwab finishing with 975.  Hot as balls in the gym in just clothes, full gear made it miserable and ran us out of gas.

The usual Friday crew was also in there, my brain shut down when I was done squatting, no idea who did what but they were free squatting in gear to openers for the July meet.

Deadlift
Chuck, Pegg, Chewy, and Fleming pulled from the floor today, but Chuck had them pause for a 2 count just below the knees, and then finish the pull.  It looked brutal on the back, and forced you to work through what is a normal sticking point by removing any momentum you get from the floor.  They worked up to around 600.

Everyone finished with some ab work and other accessory work and quickly sought water and cool air.

Squat
Group 1: Vogelpohl, Roush
Chuck is working on stability when unracking, so he’s been really overloading at the top lately.  Today was 3 blue bands per side, which I think scared everyone away from this monolift.  Actually, a lot of us on Saturday are heading into our July meet cycle, so today wasn’t the day for this much band tension for most of us.  Chuck worked up to around 600 in plate weight to go along with the 600 or so in band tension.  Mike worked to 325 + the bands, progressively getting better as he got used to the bands and learned that he needed to stay or get folded in half.

Group 2: Chewy, Billings, Schwab, Gualtieri, Tattoo
Hanging purple bands for these guys onto a box.  This is a deload week for Schwab as he starts heavy squatting for July meet next week, so he worked up to a double of 705 and bowed out.  The rest continued on and finished with a heavy single to a higher box, with Chewy hitting 875 to finish.

Group 3: Henry, Fleming, Gretsky, Earl, new guy
Free squat in gear for this group, as a few are also getting ready for July and worked up to near openers.

Deadlift
Most everyone then did speed pulls against double monster mini bands for singles.  Most worked up to 4 or 5 plates, Billings took 6 and tore a callous, Chuck worked to 7 plates.

Everyone finished with various accessory work, including ab work, shrugs, and some hip work.

Group 1: The Underwoods, Pud, Bobby, Ryan-
This group did full gear squats with moderate weight to work on form. Most ended with around 500. Pud had some kind of mental block and almost got killed with 555.

Group 2: Bandy, Sengos, Burke-
This group did low box squats with the choked blue bands. Bandy and Sengos did light doubles with 285 and 325. Burke went a little heavier and did 505 for a double then 555 for a single off a slightly higher box.

This group then did low pin 2 rack pulls with chains. Underwood finished with 495 + 160 lbs of chains for a single. Sengos did doubles up to 495 + 160 lbs of chains, singles up to 495 + 230 lbs of chains and missed 495 + 270 lbs of chains. Burke finished with 495 + 230 lbs of chains and missed 495 + 270 lbs of chains as well.

Group 3: Ltn Dan-
Ltn Dan is getting ready for his police meet in two weeks. He did a very easy 605 and a pretty ugly 655. He wanted to go to 705 but we were able to talke him into saving it for the meet.

All groups ended with lower back assistance work and abs.

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