Another Saturday Light Day Workout

Normally Team Jax likes to split up our light days into two days, one for bench and upper back and one for legs and lower back.  Due to member’s schedules, we are sometimes forced to do both in the same day. When this happens we like to limit the number of exercises to just a few for each major body part.

For the next few weeks leading into my next competition, the weights on my light days will be very light. I need more to go over the motions on these days and to save my energy for the heavy days.

Today’s workout went as follows:

Box Squat with medium bands
140 lbs. for 10 sets x 2 reps.

Bench Press
185 lbs. for 10 sets x 3 reps.

Cambered Bar Good Mornings
225 lbs. for 4 sets x 8 reps.

Band Hip Rounds*
Light band for 3 sets x 20 reps.

Lat Pulldowns with Fat Bar
220 lbs. for 4 sets x 10 reps.

Kettlebell Bent-over Rows
80 lbs. for 4 sets x 10 reps.

Straight Bar Bicep Curls
70 lbs. for 4 sets x 10 reps.

*I have no idea if the Banded Hip Rounds has a proper name or not, so I gave this exercise one of my own. What this exercise consists of is this. Take a light band and anchor it on the bottom of a bench or power rack. Take the band and stretch it out in front of the bench or rack. No take a chair and place it about four feet in front of the band. Stand behind the chair, on the same side of the band. Place the band over your foot and hold onto the back of the chair. Using you hip to start the motion, kick your leg up and out around the side of the chair until your knee lines up with the side of the chair. It’s almost like doing a knee raise but out to the side. This exercise works the hip flexors like you won’t believe.


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About joeironmannorman

Powerlifter with Teamjax, out of Jacksonville Follow me on twitter:!/MonsterSquat View all posts by joeironmannorman

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