September 11, 2009 - DE LB

Walking – 30 minutes

Dynamic Warm-ups

3” Platform Deadlifts w/IW#3’s & #1's dbl
No Bands
135x5
225x2
275x2
315x2
365x2
405x2
Add Bands
170x2
210x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2

Front Squats
85x8
135x8
185x8
235x4 (UGH!)

Bavarian Lifts
112x8
147x8
187x10 PR+10lbs
187x10
187x10

Farmer Side Bends
185x12/12 PR+5lbs
185x12/12
185x12/12
185x12/12

26 Minutes of Stretching

Comments: Okay workout, but not the best. Took about 54 minutes. My back of steel called in sick so I had use his understudy, my back of soggy waffles, instead. My lower back was quite tight after using 315lbs and my deadlifts were slow. The last few were very tough lockouts. On front squats, the legs were willing but I couldn't stay tight with my lower back all sore and cramping. I felt like a sissy getting only 4 with 235, especially after getting 225 for 12 earlier in the week with a few in the tank. I know my legs were still in the game after I did the sets of Bavarian lifts easy with a 10lbs increase from last time. Farmer SB's were tough since I had difficulty staying tight with my sore lower back. I think it's a combination of being the first week back from deloading and the 18" rack deadlifts I did on Tuesday.