June 22, 2010 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Guillotine Safety Squat Bar Squats
60x10
105x5
135x3
165x3
195x3
225x1
245x1
265x1
285x1
305x1
325x1
345x1
365x1
330x5

18" Rack Deadlifts w/IW#1's quad (straps)
245x3
295x3
335x3
385x3
425x3 PR+10lbs

Safety Squat Bar Goodmornings
285x12
285x12
285x12

Unanchored Spread Eagle Situps
55x20
55x20
55x20

33 Minutes of Stretching

Comments: Pretty good workout today. Middle of my back on the left side was feeling funny and I was somewhat worried it was going to hamper my workout. These squats are something I did by accident one time and 315lbs was too much for my upperback to handle then. Essentially, I turned the ssb around so the yoke pads point towards me instead of away from me. It reverses the camber so that the bar is no longer in line with the body. It's an older lift from WSB and I've heard some people do it a few years ago. Wasn't sure what to call it and backwards bar ssb squat doesn't quite have the right ring to it so I went with guillotine ssb squat since it really wants to take off your head with this setup. Other names I considered were bottle opener, head hunter, decapitator, doing it wrong and why are you so stupid ssb squat. I was pleased to handle 365lbs on this type of squat since I could only do 295lbs last time. I'm not counting it as a true PR as the 295lbs one was a chain suspended one. Rack pulls were very tough, had to hitch the last one. One of my smoothest hitches so that's something to get out of that haha. So my lower back and upper back were pretty darn beat but of course I had to do ssb gm's to finish it off. Got all the reps which surprised me. Finished up with abs and I'll be upping the weight on those next time. It was a long day.