July 20, 2009 - ME LB

Dynamic Warm-ups

3” Platform Deadlifts w/IW#3’s dbl
No Bands
135x5
225x3
275x3
315x3
Add Bands
135x3
185x1
225x1
275x1 PR+5lbs
315x1 PR+45lbs
365x1 PR+95lbs
405x1 PR+135lbs
425x1 PR+155lbs
365x4 PR+95lbs & 2 reps

Chain Yoke
367x29'
457x29'
547x29'
637x29'
727x29' PR+22'8"

45 degree Hyperextensions w/ IW#3
60x10
90x10
120x12 PR+2 reps
120x10
120x9

Pulldown Abs
150x12
150x12
150x12
150x12

25 Minutes of Stretching

Comments: Excellent workout, even though it took about 83 minutes. For deadlifts the most I'd used with this band tension (225lbs) was 270 for eight doubles and I was expecting 365lbs for a tough single. I was floored with getting 405 and 425. Used my new loading pins for chain yoke and they worked like a charm. It was a wobblefest with the yoke today but I managed to pull it off and get 727 the full 29'. My core strength is back to normal finishing up with back ext. and abs.