December 01, 2009 - ME UB

Walking – 31.5 minutes

Dynamic Warm-ups

Axle Jerks w/IW#2's
No Bands
95x5
135x3
Add Bands
70x3
100x3
130x3
155x1
175x1
195x1
215x1 PR+12lbs
230x1 PR+27lbs
240x0
197x4 PR+24lbs

Partial 12” Log Overhead Squats
190x3
240x3
280x3
330x3
370x3 PR+10lbs
420x3 PR+60lbs

Snatch Grip Bent Over Rows (straps)
245x12 PR+10lbs
245x12
245x12

Bent Over Rear Delt Dumbbell Raises
45'sx15
45'sx15
45'sx15

37 Minutes of Stretching

Comments: Thought I had just a good workout until I got home and checked my lifting stuff at home. I had thought I had done 213lbs against the monster mini bands last time but apparently I had only done 203lbs. I was pleasantly surprised finding that out when I got home. I have done these weights for overhead partial squats with the log (IE log jerk supports) but I had used a shorter range of motion. These were done with 4" more ROM from last time and 1" more ROM compared to the first time I did them using the rack at the Annex. I found it was a lot tougher to get tight under the log for the first rep on these. Hit some strong upper back work to finish off the day. A lot of stretching today too. I'm going to be purchasing a deluxe yoke model from Alan of Pitbull Strongman Equipment. I think I may have figured out exactly how to work the assistance exercises on my lower body days now.