September 18, 2009 - DE LB

Walking – 35.5 minutes

Dynamic Warm-ups

12.5” Box Squats w/IW#2’s dbl
No Bands
45x10
95x2
135x2
185x2
225x2
275x2
Add Bands
125x2
175x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Yoke
350x60'
450x60'
550x60'
650x60'

Stone Trainer Lifts
157x8
207x8
257x10 PR+2 reps
257x10
257x10

Barbell Sit-ups
45x15
45x15
45x15

24 Minutes of Stretching

Comments: Okay workout, took about 59 minutes, not including the drive from the Annex to the YMCA. The Annex was only open until 6:30 so I had to rush from work and rush through the first half of my workout. The wooden box I'd made for squatting is an inch shorter than the one I use made from bumper plates at the Y. Nothing speedy about these squats. The band tension is slightly more also since I was using farmer's handles for anchors. Very little rest for the squats and yoke carry. I was planning to start at 450 and go up to 750 but I forgot I was doing only four sets. Probably for the best, it felt wobbly as hell today and 750 would have sucked major donkey dong. Cleaned up and beat feet over to the Y for stone trainer stuff. I like doing it for volume rather than a max set of eight. I forgot my PDA collars so I had to stop every few reps to keep the plates together. Did situps with a barbell across my clavicle to finish. Looking forward to sleeping in tomorrow and planning my next move.