October 05, 2009 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

21.5" Box Squats
45x10
95x5
135x3
185x3
225x3
275x3
315x3
355x1
395x1
435x1
475x1
505x1
525x1
475x2

14" Rack Deadlifts w/IW#3’s & #1's dbl
185x3
225x3
275x3
Add Straps
315x3
365x3
405x3

Bavarian Lifts
228x12 PR+11lbs
228x12
228x12

Hyper Bench Sit-ups
72x15 PR+10lbs
72x15
72x15

27 Minutes of Stretching

Comments: Very good workout. I hit a decent amount on high box squats but I'm going to ditch them since yoke covers the same stuff as this lift just a lot more effectively. Probably going to substitute manta ray box squats and the dreaded front squats. Rack pulls were awesome. Forgot my loading pins at the Annex so I had to rig something up using ankle cuffs and a triceps bar for bavarians today. Something I did yesterday must have really worked the obliques and serratus muscles hard because they were hurting by the time I got to abs today.