July 13, 2009 - ME LB

Dynamic Warm-ups

Reverse Band Front Squats w/IW#2's dbl
No Bands
45x10
135x5
Add Bands
185x3
225x3
275x3
315x1
365x1
385x1
405x1
425x1 PR+20lbs
385x3 PR+2 reps

Farmer's Deadlifts
140x3
165x3
190x3
215x3
240x3

45 degree Hyperextensions w/ IW#3
60x10
90x10
120x10 PR+4 reps
120x8
120x6

Pulldown Abs
150x12
150x12
150x10
150x8

26 Minutes of Stretching

Comments: Much better than last weeks workout and a million times better than yesterdays failure. Workout took 83 minutes, probably my longest workout that I've timed. Mostly due to changing the weights of the farmer's implements. Lower back is getting better. Bands were completely deloaded at the top and provided 135lbs of assistance to the bottom. I may hate full range front squats but I like the feeling of partials in the upper back and abs. With farmer's I was just setting a baseline PR. In light of yesterday's workout, I've altered my program slightly. I will not be doing log press every week, I will alternate between log pressing and 4-board pressing on my speed days. I always have slow overhead speed days during the weeks I do speed box squats so this should take advantage of that. Also I will not be doing 5" platform deadlifts and instead will alternate between stone trainer lifts and olympic squats. I will do cable pull-thrus as assistance work instead of stone trainer. I'm all ready very good at stones and this should make my DE LB days not so taxing.