December 28, 2009 - ME LB

Walking – 32.5 minutes

Dynamic Warm-ups

36” Chain Suspended Squats
45x10
95x5
135x3
185x3
225x3
265x3
295x1
325x1
355x1
385x1
410x1 PR+5lbs
370x4 PR+5lbs

18” Rack Deadlift w/ IW#3’s
’s dbl
265x3
315x3
Add Straps
355x3
405x3
445x1 PR+20lbs

Safety Squat Bar Goodmornings
105x12
125x12
145x12

Unanchored Spread Eagle Situps
15x20
15x20
15x20

23 Minutes of Stretching

Comments: This workout took a long time to setup and execute. I was throwing around a lot of ideas about exercises and other stuff. I'm glad I stuck with the squats. Hips were tight from event training. These felt better than last time. I left a couple pounds in the tank for my max and maybe a rep for the set with 370. I find it's really tough to come back from a missed squat or deadlift (not sure why I haven't applied it to deads yet) as opposed to an overhead lift. Rack pulls were rough. 405lbs was really tough and I had to hitch like hell to get 445lbs for a single. I'm still trying to move up in weight too fast on these and I need to make smaller jumps. I can't keep trying to improve by 20lbs and 30lbs every time. I wasn't too sure what to do for the next exercise and after a lot of thinking I went with SSB goodmornings. This week was a testing week for this exercise and I'll be using more next time for my working weight. Finished up with abs.