June 29, 2010 - ME LB

Walking – 32 minutes

Dynamic Warm-ups

13.5" Safety Squat Bar Box Squats
60x10
105x5
145x3
185x3
215x3
245x3
275x1
305x1
335x1
365x1
390x1 PR+10lbs
405x1 PR+25lbs
365x3 PR+2 reps

Snatch Grip Deadlifts
315x3
365x3
Add Straps
405x3
455x3
495x2 PR+20lbs

Safety Squat Bar Goodmornings
290x12 PR+5lbs
290x12
290x12

Unanchored Spread Eagle Situps
60x20 PR+5lbs
60x20
60x20

31 Minutes of Stretching

Comments: Pretty good workout. Lou was over doing his own thing (he's got Pro/Am Sat-Sun). I was not sure how today would go. My hips, especially on the left side, were really tight and sore. I did not feel explosive and my back was all kinds of suck. Goal was just 390lbs and it was tough but Lou had been egging me on to do 400lbs so I went with 405lbs and that felt like it was going to murder me as I came off the box. I emitted a primal scream halfway into that lift. Good idea to bring Lou as my motivation was low after the contest on Sunday. First time getting 400lbs or more on any type of non-rack supported ssb squat. Took a big jump with snatch grip deadlifts and I'm sure if I was fresh I'd get three with 495lbs. These keep going up which means good things. My back was just fried and I figured I'd be lucky to get even one set of 12 on ssb gm's but lo and behold I get all the reps but my back was even more sore than I thought was possible. I thought it was already sore but I guess there was one more level of sore it could go. It went to 11. Abs were good and helped take some of the tension of my back. Definitely thinking about how back fatigue will play into the rest of my training week and it may require some tweaking. Then again, it could be to my advantage to perform better than my best while fatigued. I mean, if I'm still making big PR's while beat after a contest, I must be doing something right.