February 22, 2010 - ME LB

Walking – 32.5 minutes

Dynamic Warm-ups

13.5" Box Squats w/ IW#4's
No Bands
45x10
95x5
135x3
185x3
Add Bands
80x3
125x3
165x1
215x1
255x1
Increase Tension
295x1
325x1 PR+10lbs
345x1 PR+30lbs
365x1 PR+50lbs
315x3 PR+2 reps

18" Rack Deadlifts w/IW#4's dbl
255x3
305x3
Add Straps
345x3
395x3
435x3

Safety Squat Bar Goodmornings
195x9 PR+10lbs
195x8
195x7

Unanchored Spread Eagle Situps
30x20 PR+5lbs
30x20
30x20

31 Minutes of Stretching

Comments: I wasn't sure how today would go. My lower back was incredibly sore from event training. I started box squats with my oly shoes but they started to bother my knees so I switched back to my wrestling ones and had to issues. Guess I'm sticking with them from now on. I haven't done this type of squat since March of last year with a slightly different set-up. I noticed that the bands were going slack at the bottom so I adjusted the dumbbells to make the anchor base bigger which really increased the band tension. It was good to hit a big pr on these. After looking at the video, it seems that even with this change there was a little slack in the bands, at least on the right side. Damn. I may need to use doubled IW#2's instead to insure there is tension throughout. Or not. I took my time on rack pulls since my back was so tight. I got the first rep of 435 clean but the other two were hitched, especially the last one. The weight for the gm's wasn't heavy but my back was having none of it. I need to get it used to the pain as two events at Viking Fest are going to push me to the limit (deadlift and frame carry).