October 12, 2009 - ME LB

Dynamic Warm-ups

Deadlifts
135x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
545x1 PR+20lbs
495x4 PR+20lbs & 1 rep

29" Rack Suspended Axle Zercher Lifts
255x3
305x3
345x3
395x3
435x2 PR+10lbs

Bavarian Lifts
247x12 PR+19lbs
247x12
247x12

Hyper Bench Sit-ups
82x15 PR+10lbs
82x15
82x15

25 Minutes of Stretching

Comments: All things considered, a very good workout. The muscle pull in my right side of my lower back wasn't bothering me until the 545lbs pull. I had switched my grip and I think that caused me to favor that side. I definitely had more in me, at least 20lbs, but didn't go any heavier due to my back. I had reached my goal and no time to do anything else stupid before the contest. Zercher went well, this Williams Strength axle is ridiculously tough. I thought it was bad on overheads with how rigid it is but it rolls around when I do zerchers so I have to pull my arms in tighter than I used to on my revolving thick bar. Accidentally did 10lbs more on bavarians than I had planned on but oh well, I'll take it! Abs were good. The rest of the week depends on how my back feels tomorrow. If it's good, I'll lift Tuesday and Wednesday this week before I had down to South Carolina for the wedding. If not, just Wednesday. Food, icy hot and sleep.