I am going to be documenting my results for the next 6 weeks of doubled looped band training similar to the Joe Average system.
The first week of June '04 I benched a PR of 345 raw and with a pause. Within the prior couple of months I had hit PR’s in Squat (445) and Deadlift (435) all raw: light knee wraps in the squat and a belt in all lifts but no shirts, suits or any illegal form breaks. I had been around 205 with 19.0% bodyfat for a couple of years consistently before this, and although I had gotten stronger, my body comp and weight had stayed constant.
On July 2, I had a complete ACL tear and sprained several other ligaments, and had a small reparable meniscus tear. I had surgery on July 16.
I started working out as possible the next day, although walking around on crutches was pretty tough.
I had no weight bearing on the right leg for 6 weeks. It shrunk about 2 inches.
For 4 1/2 months I did what I could. Some heavy seated overhead lifts, pullups, and Step-ups gradually increasing ROM and load-but nothing really heavy. Also did reverse hypers without weight.
At 4 1/2 months I had enough leg flexibility and stability to bench and deadlift.
I was 198.2 with 18.2% bodyfat. After 2 weeks I added doubled bands to my workout and used them for the last 4 weeks. I also did HIIT but for no more than 15 minutes at a time.
After 6 weeks I am basically back to where I was post surgery except better in body comp. and haven’t squatted heavy yet.
I benched 345 with a pause, and deadlifted 405 easy and missed 435 at the knees. Now I am 208.6 with 16.3% bodyfat…
% BF 19.0
Bench max: 345
Squat max: 445
Dead max: 435
% BF 16.3
I am 5-8 and will turn 34 in March.
I will be using heavy doubled band training and plan on using short HIIT workouts with an airdyne cycle, or possibly running.
I bought a set of Iron Woody’s bands. I had a homemade set that worked well, but put an upper limit on what I could do. I don’t plan on using any supplements during this 6 week period.
I’m not really LOOKING for comments or discussion here, although it would be fine. I just want to post where I am
Maybe 2-3 times and then on Feb 20th after I test myself again.