August 10, 2010 - ME LB

Dynamic Warm-ups

Deadlifts w/ Chains
No Chains
135x5
Add Chains (+40lbs)
135x5
Add Chains (+80lbs)
135x3
Add Chains (+134lbs)
135x3
185x3
225x3
275x3
315x1
365x1
405x1
455x1
495x1
525x0
505x1
445x2

Safety Squat Bar Lunges
130x3/3
150x3/3
170x3/3
190x3/3
210x3/3
230x3/3

Reverse Hyperextensions
180x12
270x12
320x12

Pulldown Abs
145x20 PR+5lbs
145x17
145x15

23 Minutes of Stretching

Comments: I've felt like I haven't had a good workout since last ME LB day so I wasn't sure what to expect with today. Still making some adjustments I guess. Sweating like mad today. Did my workout at Max Fitness today. They have a deadlift bar so I figured I'd use that today to get used to a bar that has a lot of flex. I knew grip wasn't going to be a problem with the knurling on that bar. Never used a deadlift bar or chains before. Felt good and explosive. Noticed something was a tad off on the set with 455lbs but ignored it. On the set with 495lbs it was very apparent that the bar was throwing me off with the flex off the floor (and the thinner bar). I thought I could correct it on the next set but that didn't happen. Stalled below my knees. I guess I can't do a grip and rip style when it gets heavy or a get screwed up on the bottom of the lift. Took some weight off and set my grip for this attempt and pulled. Definitely reminded me of the hummer tire deadlift event I did about two months ago. Had to hitch it as I was just done by this point. Only took off 60lbs for the down set and got two reps. Knees were bothering me a little but did lunges anyway. Did these with an ssb and did 5lbs more than I have done on a barbell. Hoping to progress up to some big weights over the next few months on both ssb and barbell versions of this lift. The other guys were doing reverse hypers and since they didn't have a way to set up regular hypers like I do at the Y, I joined in as I was curious about this exercise. Never really done it before. They do a bunch of different styles and tonight was momentum stlye I guess. Take a few short swings to get it started and then give it hell. After my first set (didn't feel like much) I said I'd stick with this weight to get used to it. Guess that was a lie as I added quite a bit and that set felt much better. Actually got that "stretch" at the bottom they were talking about. Added more weight for my final set. Not sure what to think about this exercise but it will be something I'll do when I lift there in place of regular hypers. May try out their GHR sometime as well. Abs were tough as their pulldown setup was not a stack but plate loaded. Loaded it up with 145lbs in plate weight and barely got 20 reps the first set and had to fight for all the reps on the other sets. Exhausted after this workout.