Intensity days are fun. Wait, did you just read that? Yes, fun.
If you want to do this for a few years or even a few decades, you better enjoy the process.
The objective of today is to handle a high intensity that will directly transfer to strength gain. Aside from training, it’s also a good test day. Every two weeks as we return to heavier loads under similar conditions, we get to see how/if we are progressing.
The first block I am performing a FUbar Deadlift against bands on our PR Platform. The FUbar is brutal and while adding bands, I am forced to pull hard the entire ROM. Because the FUbar is so hard from the floor, I am training with lighter loads. When the bar hits my knee with lighter loads, lockout is very easy. The band takes care of that!
Bands also are great for grip training. They provide a great overload for the hands at the end ROM.
A. FUbar Deadlift – Short Monster Minis at Position 1 (Lowest Peg) – (3-2-1)3 – 2111 – 180-240sec
———————-
505 + Band x 3
555 + Band x 2
605 + Band x 1
———————-
535 + Band x 3
585 + Band x 2
655 + Band x 1
———————-
565 + Bands x 3
615 + Bands x 2
700 + Bands x 1
As you can see, each wave gets progressively heavier. Each time you drop weight, the previous sets create a potentiation effect and the bar feels weightless. Besides the 700 attempt, all sets were very smooth. I will be more aggressive with jumps in wave two. All deadlifts are done beltless/gear-less in block 1.
B. SSB Pause Squat – (2311) – 180sec
425x2x3
475×3
515x2x3
I will be taking these by feel. I decided to work up today and just like all other exercises, intensity will increase with each block. With no belt or sleeves on this exercise felt very solid.
C. DeadSled Carry – 6×100’
6×100’x470lbs with Fat Handles
I consider this mostly grip/torso work. The fat handle challenges the haves and while walking, I try to perform a “walking plank.”
I stand upright and focus on my chin, sternum and belly button in a straight line, shoulders parallel to the floor and top of the head facing the ceiling. I feel no need to go incredibly heavy, because heavy carries can be extremely taxing.
That’s it. On intensity days, I never do additional supplemental or accessory work. You can either have very high intensity or very high volume, but I do not recommend both. Somethings got to give so you don‘t.