August 03, 2009 - ME LB

Dynamic Warm-ups

2 3/8” Thick Bar 18” Rack Deadlifts w/ IW#2’s dbl
No Bands
137x5
Add Bands
67x3
117x3
155x3
205x3
245x1
295x1
335x1
385x1
425x1
475x1
500x0
415x4

29” Rack Suspended 2 3/8” Thick Bar Zercher Lifts
245x3
295x3
335x3
385x3
425x3 PR+2 reps

45 degree Hyperextensions w/ IW#3
45x10
85x10
125x12 PR+5lbs
125x10
125x8

Pulldown Abs
150x12
150x12
150x12
150x12

25 Minutes of Stretching

Comments: A very good workout, took about 72 minutes. I've never done thick bar rack deads against this band tension so I was glad I was within 10lbs of my best with a lesser band tension and 20lbs greater than my best with a barbell against the same tension. I could probably get 500lbs on a regular bar now against this tension. Got my revenge on the zercher lifts getting all the reps with 425lbs. Finished up with tough back work.