August 18, 2010 - ME LB

Dynamic Warm-ups

Safety Squat Bar Squats
65x10
105x5
145x3
185x3
225x3
255x3
285x1
315x1
345x1
375x1
400x1 PR+10lbs
425x1 PR+35lbs
440x1 PR+50lbs
396x5 PR+45lbs & 1 rep

Rack Suspended Sumo Goodmornings
135x3
185x3
225x3
275x3
315x3 PR+40lbs
365x3 PR+90lbs
405x3 PR+130lbs

45-degree Safety Squat Bar Hyperextensions
165x12 PR+10lbs
165x12
165x12

Pulldown Abs
145x20
145x20
145x20

33 Minutes of Stretching

Comments: Really good workout lifting wise, not so much injury wise haha. Squats felt real good warming up as 285lbs went up like it was a free squat. However, something happened on the set with 375lbs in the hole. I felt something move in the lower left side of my back/oblique. Certain positions after that were painful. Not sure what it is but it feels muscle related and not nerve or joints. I continued lifting as at this point, if it wasn't feeling or getting worse as the workout went on, I might as well finish up and recovery at home. Went on to absolutely crush my previous PR's. I was good for more on my max single I think but the down set was definitely my max. Next was rack suspended sumo goodmornings. I haven't done these in a long time. Looking at the video, they do seem high but these were the height I was using a few years ago so I stuck with it. Crazy to see how much my hamstring and back strength has improved since then. I know I'm getting better as a lifter as I'm able to make adjustments mid lift and focus. For squats, I really focused on keeping my abs tight. For these, I really concentrated on pushing with the heels to murder the hamstrings and launch through with the hips. Finished up with hypers (easy) and abs (not as easy) and stretched. Going to put Icy-Hot on this sore area and take anti-inflammatories. Hoping sleep and a hot shower or two will make things more bearable. I'd hate to have a serious injury this close to a competition. Just going to have to play it by ear.