November 30, 2009 - ME LB

Walking – 30.5 minutes

Dynamic Warm-ups

36” Chain Suspended Safety Squat Bar Squats
60x10
105x5
135x3
165x3
195x3
225x1
255x1
275x1
295x1
315x0
267x4

18” Rack Deadlift w/ IW#3’s
’s dbl
245x3
295x3
335x3 (used alt grip for last rep)
Add Straps
385x3
425x3 PR+20lbs

Barbell Hip Thrusts
275x12 PR+20lbs
275x12
275x12

Bavarian Lifts
232x20 PR+8 reps (dead)

38 Minutes of Stretching

Comments: Workout went pretty well. Would have liked to get over 300 on chain suspended SSB squats. It looks like I've been using it backwards, yoke facing me, as opposed to the yoke facing away from me. The way I've been using it makes it much harder on the upper back. I'll have to try out the "correct" way next time. Rack pulls were odd. My grip felt poor on the first set and then easy on the second set, easy enough that I felt confident doing the next one double overhand without straps. Wrong. Had to switch to alternated grip to get the last one, which was easy. Didn't take much rest going into the next set with straps and it was tough. I took a longer rest break for the next one and it went relatively smooth. Got a few snickers from people while doing the barbell hip thrusts (I don't blame them). These felt great on the hams and glutes. I severely overestimated my abilities when it came to Bavarian lifts. The plan was 3x20 with that weight. I was dieing after the 15th rep. I need to use less weight next time. Had to do a lot of stretching. I'm going to drop duck walk since I still have a chain yoke. I still need to tweak my lower body assistance lifts a little and then things will be golden.