May 25, 2010 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Rack Assisted Safety Squat Bar Squats w/IW#1's dbl
No Bands
60x10
105x5
145x5
185x5
Add Bands (+130lbs)
105x3
145x3
185x3
235x3
275x1
325x1
365x1
415x1
455x1
505x1
545x1
600x0 (scary)
600x0
480x5

3" Platform Sumo Stiff-legged Deadlifts
315x3
365x3
405x3
Add Straps
455x3
495x3 PR+20lbs

Safety Squat Bar Goodmornings
275x12 PR+5lbs
275x12
275x12

Unanchored Spread Eagle Situps
55x20
55x20
55x20

40 Minutes of Stretching

Comments: Ok workout today, trained with Lou at the Y. 80 degrees today and humid. Didn't exactly stick with my planned jumps with the rack assisted ssb squats. Should have gone for 575lbs instead of 600lbs but I was in a competitve spirit and manly men make only quarter or plate jumps. In the confusion of switching in safety pins and rack height (Lou's about 6" shorter than me) one of the safety pins was missing on the first attempt with 600lbs. That was a bit scary. Got a small gash on my left palm but nothing serious. Obviously not too happy getting stapled twice but I did do much better than my goal weight of 475lbs. Need to stick to the planned jumps next time. Sumo stuff felt good, the 495lbs set was a bit tough, especially the last rep. GM's felt rusty on the first set but much more fluid on the following sets. Abs were good and explosive but I'll be sticking with this weight for another session since the last set was hard. Lots of stretching to finish up the day.