November 16, 2009 - ME LB

Walking – 30.5 minutes

Dynamic Warm-ups

Safety Squat Bar Squats
60x10
100x5
130x3
160x3
190x3
220x3
250x1
280x1
310x1
330x1
350x1
380x1
400x0
400x0
345x2

14" Rack Deadlifts w/IW#3’s & #1's dbl
245x3
295x3
Add Straps
335x3
385x3
425x3 PR+20lbs

Bavarian Lifts
277x12 PR+10lbs
277x12
277x12

Hyper Bench Sit-ups
112x15 PR+10lbs
112x15
112x15

35 Minutes of Stretching

Comments: Changed my plans for this workout. Was going to do back squats but figured it would be better to try out my SSB and get some more work on it before any upcoming contests. I was a little annoyed that the sleeves are really thin and none of my clips or clamps would fit snugly on it. Looks like I'll have to use my PDA clamps next time. I really like it, I could feel it in the middle of my back once I got over 300lbs. My goal was 350lbs as I was basing it off of about 77% of my max back squat. I knew that 370lbs would go up so I went with 380lbs and had a little struggle with it but obviously not enough of a struggle to make me think that 400lbs would staple me; twice. A few more workouts with this bar and 400lbs will fall. The set with 345lbs was unbelievably tough, probably from missing 400lbs twice. Grip wasn't there today and I knew I couldn't get three with 335lbs double overhand so I went with straps for that set too. Back was pretty fatigued at this point but still got all the sets. Bavarians were really tough because I took off part of the loading pin setup making the pull about 2" longer. Abs went well but I may need to drop this exercise since I can only add another 20lbs to the triceps bar with 10's. Thicker diameter plates don't get past my shoulders and a barbell might be a tad dangerous and a hassle. Need to do some testing. Weight is going up again.