November 23, 2009 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Axle Deadlifts
136x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
550x1 PR+5lbs
570x0
570x0
500x2 PR+5lbs

29" Rack Suspended Axle Zercher Lifts
255x3
305x3
345x3
395x3
435x3 PR+1 rep

Barbell Hip Thrusts
155x12
205x12
255x12

Barbell Sit-ups
115x15 PR+20lbs
115x15
115x15

26 Minutes of Stretching

Comments: Kind of a mixed bag workout and I'm trying to focus on the positives. Week kind of got off to a stressful start right out of the gates. I worked up to 315lbs double overhand and I gave it a shot with 365lbs but put it back down half way up the first pull. Grip isn't that good. While 550lbs is PR for most I've deadlifted on either barbell or thick bar, I was expecting more. I have to remember that this Williams Strength axle is stiff as hell and has no give like the pipe ones and hollow one's I've used in the past. I also should be thrilled I got 570lbs so close both times, hell getting off the ground is a big step forward. Kind of killed me for the down set but it still is the first time I've repped 500lbs. Zerchers felt really tough until I got to 395lbs and 435lbs felt even easier. A good change from last time when I failed at getting a third rep. I was tempted to go for another set but thought better of it. Forgot my loading pin to do Bavarian lifts and tried to jerry-rig something up but it broke as soon as I did my first rep. So I went heavy on hip thrusts instead. Barbell situps were bothering my right palm so I may need to ditch that exercise too. A little more experimentation and thinking and I've have my new training set-up ready to go.