March 23, 2010 - ME LB

Walking – 32 minutes

Dynamic Warm-ups

Rack Assisted Safety Squat Bar Squats
60x10
105x5
145x5
185x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
525x1
550x1
585x1
605x1
545x4

3" Platform Sumo Stiff-legged Deadlifts
225x3
275x3
315x3
365x3
405x3
Add Straps
455x3

Safety Squat Bar Goodmornings
205x12
205x12
205x12

Unanchored Spread Eagle Situps
40x20 PR+5lbs
40x20
40x20

29 Minutes of Stretching

Comments: Very good workout. Everything above the waist pretty much was sore in some way. My shins actually were sore too from zercher carries so scratch that. I've never done this style of squatting but I figured it would be something to help overload my legs. I sometimes hear this exercise being referred to as an over-glorified leg press. I feel it will be a mainstay in my training. I was guessing that 550lbs would be my limit and I'm glad I was off on that. I have limited experience with belts in training but I will say that they have already paid dividends just from how today's workout went. No fussing and complaining or folding in my midsection. My triceps actually got a good workout from these squats too. I haven't really done sumo deadlifts in a while and never from a platform. I used my muscle clamps on the inside collars to provide more space for my legs to get into a good sumo stance. I'm very happy with how these went. My best for stiff-legged sumo style was only 385lbs for a double and that was not from a platform or double overhand grip. I could probably have done the 455lbs set with a doh grip as well but my forearms are still quite sore from event training on Sunday. The I only wore the rehband belt for gm's and they felt fantastic and quite easy. Abs were a bit tough the last two sets. Might have had to do with the heat being on in the gym.