April 07, 2010 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

13.5" Safety Squat Bar Box Squats w/IW#1's dbl
No Bands
60x10
105x5
145x3
185x3
Add Bands
80x3
110x3
140x1
170x1
200x1
230x1
255x1
277.5x1
285x1
305x1
320x1
275x5

18" Rack Deadlifts w/IW#1's quad (straps)
225x3
275x3
315x3
365x3
405x3

Safety Squat Bar Goodmornings
235x12 PR+20lbs
235x12
235x12

Unanchored Spread Eagle Situps
40x20
40x20
40x20

25 Minutes of Stretching

Comments: Good workout today. Very hot today, even in the gym at the start of the workout. I haven't used bands with the ssb or gone for a max against doubled bands so it was interesting. I misloaded the two sets (277.5 was supposed to be 275lbs and 285lbs was supposed to be 295lbs) but I still got in above the weight I was expecting. I may have had a few pounds in the tank and maybe one rep for the down set. I feels like I'm finally getting my squat form down as far as sitting back, keeping the knees out and arching off the box. Rack pulls were tough, even with 225lbs. Quaded bands are way tougher than any other setup I've used. My hands were sweaty and the bar had little knurling so I just went with straps from the get go. Just about crapped myself locking out the last rep with 405lbs. Techincally a 90lbs PR but last time I did these I didn't have straps. GM's were a little tough on the first rep of the first set but went smoothly. Doing sets with 225lbs had been my goal since I started doing them with a ssb. It wasn't until I had finished the second set that I realized I was using 20lbs more than last time instead of 10lbs. Finished up with abs, some stretching and ate lots of steak.