October 07, 2009 - DE LB

Walking – 31 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands
45x2
95x2
135x2
185x2
225x2
275x2
275x2
275x2
275x2
225x2

Yoke
400x75'
500x75'
600x75'
600x75'

Farmer's Walk
165x50'
205x30' (clip fell off), 207.5x20'
247.5x50'
287.5x27'8" PR+17.5lbs

Barbell Sit-ups
75x15 PR+10lbs
75x15
75x15

19 Minutes of Stretching

Comments: Okay workout, had a little bit of a discouraging start. Box squats were nice and easy until 225lbs and 275lbs was just unbearable. Nothing speedy about them. Dropped the weight after the fourth set with 275 and it didn't improve much. I had a bad run with 400lbs on yoke and was thinking about calling it a day until I saw my dad outside. I hadn't expected him to be over to help me lift today. My workout went much better after that. Had slight mishap on farmer's when the one muscle clamp slid off the implement. Nothing more than few scrapes on left hand and right ankle. Put different clamps on instead of the muscle clamps and finished the remaining distance. Quite pleased with walking with 287.5 on these handles as it is the most I've been able to pick up with them. The fact I've walked about the same distance with 2" handled farmer's with more weight shows how tough these implements are for me. Finished up with abs as usual. Only thing I think I need to short out now is box squats with bands. I've never been fast on box squats so maybe less bar weight would be better. Either that or do them with a manta ray and base my percents off of the that lift instead of my squat max. I also ordered a pair of Olympic weightlifting shoes. Hopefully they'll improve my overhead lifts with the increased stability and getting more leg drive.