March 02, 2010 - ME LB

Walking – 31 minutes

Dynamic Warm-ups

Safety Squat Bar Squats
60x10
105x5
145x3
185x3
215x3
245x3
275x1
305x1
335x1
365x1
390x1 PR+5lbs
400x0
351x4 PR+4lbs

16" Rack Deadlifts w/IW#4's dbl
255x3
305x3
Add Straps
345x3
395x3
435x2

Safety Squat Bar Goodmornings
205x12 PR+20lbs
205x10
205x8

Unanchored Spread Eagle Situps
35x20 PR+5lbs
35x20
35x20

36 Minutes of Stretching

Comments: Lower back wasn't tight like last week but it wasn't 100%, probably due to heavy stone loading and farmer's picks on event day. At least my legs felt strong. It looks like on squats I'm going to have to be happy with small increases for now. These squats are really tough coming out of the hole and make for a hell of a lockout. I probably was good for one more rep with 351lbs but decided to rack it and call it a day. Rack pulls were good. For pulls from 16", I use a 5" platform to get that bar height. On my other rack pulls I just use a 3" platform. The rack is only adjustable in 4" increments. So this increased the band tension from 280lbs to 300lbs. I didn't think the 2" change would increase it that much and on the first set the bands lifted the dumbbells off the floor some. It was too tough for DOH on the second set so I had to use an alternated grip. I was happy to get two clean reps with 435lbs but really surprised I couldn't hitch out a third. The bands show no mercy. GM's were tough and it wasn't until after I had finished my sets that I realized I was using 10lbs more than last week's weight which I had planned on doing again. Abs were easy, it's actually more fatiguing for my arms holding the weight overhead than on my abs. I may lift heavy upper body tomorrow, we'll see.