July 27, 2009 - ME LB

Dynamic Warm-ups

21.5” Box Squat w/IW#4’s
No Bands
45x10
135x5
Add Bands
85x3
135x3
175x3
225x3
255x1
295x1
325x1
365x1
405x1
435x1
455x1
475x0
395x6

Farmer's Walk
165x57'
190x57'
215x57'
240x57'
265x57' PR+33'3"
290x0

45 degree Hyperextensions w/ IW#3
60x10
90x10
120x12
120x12
120x12

Pulldown Abs
150x12
150x12
150x12
150x12

20 Minutes of Stretching

Comments: A very good workout, even though it took about 82 minutes. I've never done box squats to this high of a box and I severely underestimated how much I could do on this lift. I was expected 355lbs to be close to my limit but I was happily proven wrong. The bands added 145lbs to the top of the lift. Unracking the weight and setting up with it was possibly harder than the actual lift, really felt like it would crush me and worked the back, abs and hips well. While I still have a ways to go with farmer's I'm proud that I could easily hold on to 265lbs per hand with no problem. Still need to work on my getting my pick stronger. I managed to break 290lbs per hand from the floor which is great since these handles are right at my sticking point for pulls from the ground so I'm expecting big things when I deadlift for a max again. Finished up with tough back and ab work.