Koops Log (need strength!!!)

[koops2121]

i would save the minis for bench..not that you cant squat with them but minis will "stretch out" a lot quicker then the bigger bands especially is you squat with them..

Make sure you are anchoring them around 2 DB's vs using it around the rack..the xtra 5 inches or so you get will make a world of difference in the tension..
If they are set up right you should be getting about 90-100lbs on the bottom with the light bands

My rack is the same one PB used in his video so the bottom is the same height as a dumbbell (almost).
Do you have them doubled? Because at the bottom I have no tension, but I'm guessing I can go lower than you guys since my legs are smaller

 

[blackbeard]

My rack is the same one PB used in his video so the bottom is the same height as a dumbbell (almost).
Do you have them doubled? Because at the bottom I have no tension, but I'm guessing I can go lower than you guys since my legs are smaller

passing them around the DB handles creates more tension at the bottom..i have a sumo rack as well at my gym but the DB handles are a few inches closer to the ground..if you still have no tension at the bottom lay a 25 lb plate inbetween the 2 DB's and then choke the band around the handles..if still not enough use a 35lb plate or a 45..

choked is different from doubled..
doubled would be sliding the band under an anchor and placing bothe ends of the band on the sleeve of the bar..the tension would be extremely crazy with greens/blues lol

Choked or single cinched means one end of the band is fed through a loop around an anchor and placed over the bar..

after you choke the bands around the anchor and before you place it over te sleeve of te bar just hold it outright..there should be no tension, thats your "slack"..pulling it beyond your slack will create tension..

with the light bands you want to try to get them anchored so that your slack measure about 20 inches that will ensure optimla tension on te bottom when you squat..obviously now you can see what adding width to your anchoring system will do..itll make your slack measurement smaller and thus increase the tension

 

[koops2121]

Now I get what you are saying. Thanks BB! I'll give it a try my next workout.

 

[koops2121]

6/5

Bent-over Rows
10 x 205
10 x 205

Pull-ups
4 x 45
4 x 45

High Seated Cable Row
10 x 60
10 x 65

Barbell Curls
10 x 85
10 x 85

Reverse Curls
15 x 50
6 x 70

 

[koops2121]

06/08

Bench Press
3 x 255 (PR - got my previous max for 3 reps)

Incline Bench
10 x 75
10 x 80

Pec Deck
10 x 120 + 5 x 150

Pressdown (+ light)
10 x 60
9 x 75

Decline Crunch
12 x 100
12 x 100

 

[koops2121]

6/10

Did leg extensions and curls to take it easy on my back.

Box Squats
5 x 255
10 x 195

Leg Extension
15 x 180 (rp)

Leg Curls
12 x 75 (rp)

Seated Calve Raise
20 x 180 (rp)

Upright Rows
10 x 140
9 x 140 (sort of got #10, but it was pretty sloppy)

Lateral Raise
10 x 25

Shrugs (db)
10 x 110

 

[koops2121]

6/13

T-bar Rows
10 x 145
9 x 145

Face Pulls
10 x 70

Hammer Strength Pull-downs
10 x 230
6 x 230 (big drop off on this one, too hard of a weekend maybe?)

Pin wheel Curls
6 x 47.5

Hammer Strength Preacher Curls
10 x 95

Reverse Forearms
12 x 40

 

[koops2121]

6/14

Incline Bench Press
3 x 235 (barely needed help on #3, maybe next time)

Decline Bench Press
10 x 205
12 x 205

Flat Flies
10 x 40

Standing Overhead Press
8 x 125
14 x 105 (way easier seated)

Ab Machine
10 x 85
10 x 85

 

[koops2121]

6/17

Squats
6 x 275
10 x 225

SLDL
10 x 285
3 x 355

Overhead Press
8 x 150
6 x 150

Lateral Raise
10 x 27.5

Standing Calve Raise
30 x 335 (RP)

 

[koops2121]

6/21

DB Bench
8 x 95
7 x 95

Pec Deck
10 x 120

Arnold Press
8 x 65

Lateral Raise
8 x 30 (drop set)
5 x 20

Skull Crusher
9 x 115
8 x 115

Decline Crunch
10 x 95

 

[koops2121]

6/23

Dead Lifts
10 x 315
1 x 405 (PR! 4 plates a side - wooo!)

Hack Squat
20 x 250 (RP)

Wide-grip Pull-downs
10 x 120
9 x 135

 

[kosherfried]

hell yes!

congrats on the pr

 

[koops2121]

6/27

Squats
6 x 285
6 x 285

Front Squats
8 x 135
8 x 135 - these are just way to uncomfortable, I'll try zerchers next week

Leg Press
10 x 540
1 x 540 - ass rolled off and side was pinching so I quit

Pull-throughs
10 x 140

Toe Press
40 x 290 (RP: 12-8-8-6-6)

Machine Crunch
10 x 90
10 x 90

 

[koops2121]

6/28

Left elbow has started hurting again. Hopefully it won't act up too much and will just go away with stretching.

Bench Press
5 x 225 (I thought I would be able to get 6 reps, but I guess not...)
5 x 225

Incline Bench
8 x 80
6 x 80 (not enough rest in between)

Dips
10 x 50
10 x 50

Lateral Raise
10 x 30
9 x 30

 

[pullinbig]

6/28

Left elbow has started hurting again. Hopefully it won't act up too much and will just go away with stretching.

Bench Press
5 x 225 (I thought I would be able to get 6 reps, but I guess not...)
5 x 225

Incline Bench
8 x 80
6 x 80 (not enough rest in between)

Dips
10 x 50
10 x 50

Lateral Raise
10 x 30
9 x 30

do you grip the bar when squatting?

 

[koops2121]

6/30

SLDL
6 x 315
6 x 315

Hammer Strength Rows
10 x 135
10 x 135

Pull-ups
4 x 45
4 x 45

BB Curls
10 x 85

Reverse Forearms
15 x 30

Shrugs (DB)
15 x 90

Circuit Abs

 

[koops2121]

do you grip the bar when squatting?

Yeah, I hold it as far out as I can. I don't wrap my thumb around it though. Now that you ask this question I remember you mentioning this a while back. Next time I'll try to barely hold it if at all.
Thanks for reminding me

 

[pullinbig]

just hang your hands on it. pushing on the bar tears the elbows up, as you know.