August 21, 2010 - DE LB

Dynamic Warm-ups

13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
135x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2

Simulated Car Deadlifts (straps)
180x3
230x3
270x3
320x3
360x3 PR+1 rep
410x2 PR+50lbs

Belt Squats
220x12 PR+2 reps
220x12
220x12

Dimel Deadlifts
280x20 PR+5lbs
280x20
280x20

Comments: This was a breath of fresh air from my usual DE LB day with both yoke and farmers. Absolutely crushed every rep on the ssb box squats, even with the high band tension. Very short rest and just speed, speed, speed. Just how I like it. After last weeks event training with simulated car deadlifts, I decided to add them to my weekly events. Definitely noticing little tweaks that make all the difference with this lift. Even though my grip can easily hold on to this, I used straps to get used to strapping up (awkward with my straps on parallel grips) and pulling without the grip and rip style. Really pleased to improve by 50lbs on this in less than a week. Up next was belt squats. I haven't done them in a long while as the last time I had on a hard Spud belt and it pinched a nerve in my thigh and I pretty much slept the entire next day. So I was mindful of that this time. After using a reverse hyper a two weeks ago, I noticed how the traction felt and I figured having an exercise that deloads the spine would be a good idea. Especially if it works the legs. Today's workout session with this lift wasn't ideal as I don't have my Spud belt and I had forgotten my loading pin. So I had to use a belt, some chains and the 110lbs dumbbells to make do. Pain in the butt to set up but it worked. Felt quite the pump in my legs and lower back. It made dimels a bit tougher today. Had to rush through this and didn't have time to stretch. Two more lifting days and then deload for competition.