November 09, 2009 - ME LB

Walking – 30.5 minutes

Dynamic Warm-ups

13.5" Manta Ray Box Squats
45x10
95x5
135x3
175x3
205x3
235x3
265x1
295x1
325x1
345x1
365x1 PR+10lbs
385x1 PR+30lbs
350x2

16" Rack Deadlifts w/IW#3’s & #1's dbl
225x3
275x3
315x3
Add Straps
365x3
405x3 PR+1 rep
455x1 PR+50lbs

Bavarian Lifts
267x12 PR+10lbs
267x12
267x12

Hyper Bench Sit-ups
102x15 PR+10lbs
102x15
102x15

28 Minutes of Stretching

Comments: It felt good to get back to the heavy stuff. It's been a little hectic with my dad in the hospital, recovering from surgery, and mom getting pneumonia. He should be out Wednesday. I was hoping to use my new SSB but it appears to have not been shipped until today so I should get it tomorrow. So I had to go with plan B, manta ray squats, aka the poor mans SSB. It went well besides the set with 350. My upperback wasn't able to stay tight and it kept pitching me forward so I racked it a two reps. Rack pulling went great, did 315lbs double overhand before going to straps and got 405 for three. I knew that I wouldn't get three with 455 but I wanted to see if I could even get one. Assistance work had me gassed. Getting sick with a cold and coming back from a contest deload isn't easy when it comes to the rep sets.