September 30, 2009 - DE LB

Walking – 33.5 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands
45x2
115x2
155x2
205x2
250x2
250x2
250x2
250x2
250x2
250x2
250x2
250x2

Yoke
450x75'
550x75'
650x75' (PR+15')
750x75' (PR+50lbs & 15') (1 drop)

Farmer's Walk
135x75'
170x75'
205x75'
205x75'

Barbell Sit-ups
65x15 PR+10lbs
65x15
65x15

28 Minutes of Stretching

Comments: Good workout today, even though I was stuck in traffic getting to the gym for an hour. Same thing happened yesterday. Box squats were good, had them double clinched around the farmer's handle this time which is slightly more tension than my previous set-up of using the farmer's handles and a dumbbell. Tried out a wider stance on these today, concentrating on pushing the knees out. I like using the short rack at the Annex for the box squats since I can just shrug the weight off the pins instead of the usual quarter squat I have to do at the Y. Yoke went well, Lou cautioned me about taking too big a steps after I pretty much galloped with 450lbs. It takes bit of energy for me to consciously shorten my strides but it will pay off big time as I'm already seeing big results in these few sessions I've been implementing it. Had an ugly pick with 650lbs but still made it without any drops. 750lbs was just plain brutal but I managed to get the whole way with only one drop near the end. My dad thought I was done after that drop and briefly turned off the camera. Each workout I become more and more convinced that lots of yelling directed at you will fix any problems you have with your form. Did about medium intensity farmer's walk afterward. Had a little trouble figuring out the clamps so that ate up some time. Finished off with abs.