January 18, 2010 - ME LB

Dynamic Warm-ups

13.5" Safety Squat Bar Box Squats
60x10
105x5
135x3
165x3
195x3
225x3
255x1
285x1
305x1
325x1
345x1
365x1
380x1
342x4

16" Rack Deadlifts w/IW#3’s & #1's dbl
255x3
305x3
Add Straps
345x3
395x3
435x2

Safety Squat Bar Goodmornings
165x12 PR+20lbs
165x12
165x12

Unanchored Spread Eagle Situps
20x20 PR+5lbs
20x20
20x20

32 Minutes of Stretching

Comments: I wasn't sure if I'd lift today considering this was the first heavy week back since the contest and I had done some tough event work yesterday. I wasn't feeling too bad so I went for it. I haven't done squats with the ssb to a box before so I was quite pleased to get 5lbs less than my free squat with the same bar. I was estimating between 325lbs and 365lbs as a possible max. Grip was not 100% (due to farmer's holds the day before) but I was still able to get the first two sets sans straps although just barely. 345lbs felt real good but 395lbs was tough so I knew it would be a bear to do 435lbs for more than a single. I got the one fairly well and then hitched up another. I couldn't get a third rep very far off the pins. The 16" pull position is going to be the toughest one for me from now on since I'm pulling from a 5" platform (as opposed to the 3" for the other two weeks) so the band tension is slightly more than the other two weeks and the starting tension is the same as the 18" position week. Upped the weight a bit on the ssb gm's. It felt pretty good. Abs and hips were hit hard too. It looks like I didn't miss a beat. Not entirely sure what I'll be doing the week before Battle at the Barn since I've just gone through a contest deload cycle.