September 08, 2010 - ME LB

Dynamic Warm-ups

Wide Sumo Stiff-legged Deadlifts
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Add Straps
525x1
550x1
565x0
495x5

Barbell Lunges
155x3/3
185x3/3
205x3/3
225x3/3
245x3/3 PR+20lbs
265x3/3 PR+40lbs

Glute Ham Raises
bwx12
bwx12
bwx12

Weighted Situps
45x15
45x15
45x15

35 Minutes of Stretching

Comments: Oh yeah, just what I needed. Coming off a deload, I needed a kick in the pants. It's always the achy "why do I have to lift today" feeling when I take off from a contest. The worst feeling to me. While nothing I was planning on doing today needed to be done at Max Fitness, I went there just so I could ensure a good workout. Stiff-legged super wide stance sumos were killers. I managed 495lbs double overhand pretty easy (probably because of the deadlift bar) but went with my straps after that (underhand grip hand always gets caught on my thigh). 550lbs was a fight to get started but lockout was good. Too worn out to get 565lbs but it was so freaking close. I feel 600lbs will fall on this lift in the near future. Did a fiver with 495lbs, the last one just destroyed my glutes (hurt so good haha). Really appreciated having B.Tozer and Will giving me pointers and cues for these. Lunges were a little different. The first set was with a regular barbell but the guys told me to try the squat bar instead so I didn't have to worry about missing the rack. Since I didn't feel like changing the plates I had, I just made the next jump 30lbs instead of 20lbs. My left leg was lagging on the first two sets so I switched to that as my starting leg for the other sets. I need to use different shoes next time as the worn tread made me slip twice, once on 245lbs and again with 265lbs. The slip with 265lbs made me mad so I wised up and hammered out the remaining two reps. Very pleased with my progress on these. I've never done real ghr's on a real ghr so I wanted to take the opportunity and give it a try. Will coached me through it and I was doing them perfect for most of the reps. Really freaking tough and lots of room for improvement and progression. I immediately disliked Will for allowing me to do these because I know my hammies will be sore for days. Did an easy set of abs and stretched.