December 21, 2009 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Deadlifts
135x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
550x1 PR+5lbs
585x0 (so close)
585x0 (close but no way in hell)
500x2 PR+1 rep

29" Rack Suspended Axle Zercher Lifts
275x3
315x3
365x3
405x3
455x3 PR+18lbs

Barbell Hip Thrusts
315x12 PR+20lbs
315x12
315x12

Unanchored Spread Eagle Situps
15x20 PR+5lbs
15x20
15x20

36 Minutes of Stretching

Comments: Both pissed and pleased with this workout. I'm pissed with how close I was to getting a 585lbs deadlift, which would have been a 40lbs PR and for my foolish pride to try it again that put me in a worse mood (which luckily went away halfway through zerchers), killing motivation for my downset with 500lbs. However, I'm quite pleased to see this improvement in my pull. Grip gave out on me for the first attempt and the second attempt I just didn't have it in me, you can see that when I attempted to hitch it but I decided it wasn't worth it to hitch this lift out, I would have just gotten even more frustrated. And while grip was a factor, I just need to get stronger in the top end of the lift. I will get this lift next time. If I had not gone for 585 a second time, I know I could have gotten 500lbs for at least three. So I was little drained when I attempted the zerchers (both physically and mentally) so the first two sets felt awful. I used the 100lbs plates because it was simpler. Even though 405lbs was tough, I went for 455lbs. That was tough. Then I hip thrusts with 315lbs. I really feel them in my hamstrings and hopefully these will help me with getting my hips through on deadlifts and squats more efficiently. Finished up with abs.