May 11, 2010 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

High-Bar Squats
45x10
95x5
135x3
185x3
215x3
245x3
275x1
305x1
335x1
365x1
390x1 PR+5lbs
405x1 PR+20lbs
425x1 PR+40lbs
440x1 PR+55lbs
396x5 PR+46lbs & 1 rep

18" Rack Deadlifts w/IW#1's quad (straps)
235x3
285x3
325x3
375x3
415x3 PR+10lbs

Safety Squat Bar Goodmornings
265x12 PR+10lbs
265x12
265x12

Unanchored Spread Eagle Situps
50x20
50x20
50x20

30 Minutes of Stretching

Comments: Great workout today. I was planning on crushing 405lbs on olympic/high-bar squats (calling them high-bar now since I get too many Rippletoe fanatics viewing the videos when I call them olympic). I didn't feel that good during warm-ups so I was a little worried that 405lbs would be really really tough today. My left knee was kind of achy but as I warmed up, the aches went away. After I hit 365lbs, I got into a groove and blasted away some great squats (for me). My dad said I was in the zone after 425lbs so he thought I should go for 440lbs. A bit tougher but nailed it. I then gutted out five reps with 396lbs. On fire today. Rack pulls went well. Felt heavy but looked smooth on film. 415lbs wasn't too bad, much better/easier than 405lbs was last time I did these. I've developed a little Joe Snavely voice in my head on pulls now that yells "HIPS!" that's been helping me on locking out the weights. Joe looks like Brad Pitt in Inglorious Basterds. GM's were insanesly tough, I should have just done a 5lbs increase but I was lazy and just put on 265lbs. Abs went nicely.