July 09, 2010 - DE LB

Walking – 30.5 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands (+175lbs)
45x2
95x2
135x2
185x2
225x2
261x2
261x2
261x2
261x2
261x2
261x2
261x2
261x2

Yoke
455x100'
455x100'
570x100'
570x100'

Farmer's Walk
191x50'
241x50'
291x50'
341x50' PR+10lbs

Dimel Deadlifts
245x20 PR+5lbs
245x20
245x20

30 Minutes of Stretching

Comments: I did nothing yesterday, got an hour of deep tissue massage. I felt like I was going to die today while I was out walking it was so humid. I drank a gallon of water mixed with Gatorade in about 10 minutes as soon as I finished. I had more while I was working out today but thankfully it was much, much cooler and less humid by that time. Wore my new doo-rag (my mom thought I looked deranged with a hand towel around my head) and that seemed to help keep most of the sweat out of my eyes. Box squats started off shaky (almost fell backwards, don't ask) but went very well once I got going. While I was thinking about the changes I'd be making to my routine, I had a thought to try something different with my moving events. Rather than do light, heavy, light and heavy, try doing light, medium, light and heavy with the heavy week rotating between different distances like 100' to 25' for yoke and 150' to 50' for farmer's walk. This would also allow me to work on picks on event training days if I felt like it and not have it interfere with other bits of training. This line of thinking as got me contemplating other minor changes (exercise selection and reps). With yoke, I did 100' so technically anything above 455lbs was a PR but I'm not going to count it until I actually have to work for it. I tried a new hand positioning technique and it seemed to work better than any of the other ones. Instead of at the top or pulling in, I have my arms near my ribs and I'm pushing out against the sides to remain stable. I figured this out when I was doing the rack assisted ssb squats the other day and I noticed it was much easier to unrack it when I pushed the sides of the rack. Possibly my best looking yoke walks ever. Need to test it with heavier weight. Farmer's felt good and were fast. I knew that a PR was going to be a ball buster with how slow 291lbs came off the ground. Really had to grind to lockout the weights with 341lbs but my grip was solid and lumbered down the the full 50' and then held them for a moment. Finished up with dimels (felt really snappy) and stretching.