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I think that it is time for you to start using bands, for sure. I think it will definitely be useful for you deadlift, if you can figure a way to set it up. Which may be difficult.

The reason I haven't encouraged banded deadlifts up to this point is because I wanted you to 1. be used to speed deads and 2. really have you technique honed and 3. have built up more muscle and be good and past your previous injury.

Banded deads are really a completely different exercise and even if the pulls themselves are comfortable lowering the bar presents it's own problems and you need to be prepared for that because as soon as you break those hips that band wants to yank you down.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Thats cool, Ross. I hope this program works

I would also like to train more frequently but with school and all it is impossible to squeeze in any more time.

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Nice. All roads lead to Rome?

I hope this 3 day a thing works because I like to workout 4 days a week but with school and all it's too hard. In any case: I think this program looks good so far on paper.

I can do banded speed deads. I just got my bands in yesterday, actually.

I'll loop one side on the platform (there is a rod for that) and I'll loop the other end of it on a dumbbell which I'll place off the platform. That should do the trick

I'm not sure how that will work..the dumbell will have to be secure and not roll around. It's easy to build something but I don't guess you're gonna do that

If you have a problem with the db rolling you can build something out of small plates around the db and even put one on top ( loop it thru the band ). I can't remember who ( I think Hop ) posted a video on it.

I had to use db's (110's)this morning and it worked fine , but then again that was for bench.

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Right, it's just that there is a whole lot more tension on the bands with deads.

Nah, I'm not building anything.

BUT, my dumbbells are octagonal in shape and if I put them against the platform as a whole (like off the platform on the floor) and I secure them against the platform, I am sure I will be able to keep them steady. I hope this works...

Try it out! But you are planning on doubling the bands in half, right. IMO, you need to have tension right off the bat. That's when banded deads are most effective imho. Maybe you could still use the 45 pound plate on top of the dumbells and feed the bands thoughh the whole, like D had suggested and TALO just did...but you need a lot of weight. If I did banded deads with dumbells they would need to be shit heavy dumbells or they'd lauch right off the floor at the top.

Ok, sir. I didn't know I had to double them. I'll try and do that. The bands aren't very long....They're only 41 inches long. Doubling them is gonna be a pain. Real hard actually.

Beginning Thoughts:

I hadn't eaten much today...Just some breakfast tacos and peanut butter.

Workout:

Deficit Deadlifts:
275 lbs x 3 reps x 2 sets
305 lbs x 3 reps x 1 set
275 lbs x 5 reps x 2 sets

Banded Speed Deadlifts:
190 lbs x 1 rep x 10 sets

Bulgarian Squats:
30 lbs x 7 reps x 3 sets

Dumbbell Rows:
55 lbs x 10 reps x 3 sets

Cable Rows:
120 lbs x 12 reps x 2 sets

Cable Wood Chops:
22.5 lbs x 10 reps x 2 sets

Videos:

A few Deficit Deadlift clips and one Banded Speed Deadlift Clip:

YouTube

Overall Impression:

I was dead tired after my workout. It was draining as hell. I am gonna be waving the volume a bit over the next 3 weeks but so far it was quite do-able. The Deficit Deadlifts were very difficult. Regarding Banded Speed Deadlifts, I hope I set up the bands right. The vid might not have been approved of by YouTube so please have some patience, guys...

I hope everyone has a good week!