September 12, 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
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2

Barbell Hip Thrusts
225x3
275x3
315x3
365x3
405x3
455x3
495x3

Belt Squats
230x12 PR+10lbs
275x12 PR+55lbs
320x12 PR+100lbs

Pulldown Abs
150x15 PR+3 reps
150x15
150x15

Comments: Not very sore but I got a bit too much sun yesterday. I also aggravated my upperback on the left side from the 1000lbs yoke pick I think. I've still done well at contests with that acting up on me (Battle at the Barn and American Cup) so I should be alright in a few days. Just got to work on letting it recover. After yesterday, of course box squats were not super speedy. Of course there was no doubts I'd crush the reps. On hip thrusts, the goal was 405lbs for a triple. Technically, anything over 325lbs was a PR but I've never tried heavier or for low reps on these. So I was quite surprised to get past 405lbs. When 455lbs didn't feel so bad I couldn't leave it at that so I went with 495lbs. I did each one slow. I had at least one more rep in the tank, maybe a second. Belt squatting showed just how much stronger my legs have gotten since I first got the Spud belt. 230lbs was way too easy so I figured another 45lbs would slow me down some. But the following set it was only noticeable on the final two reps that I had more weight on than the first set. Okay, fine, add another plate. That set was just perfect. Legs, hips and back were pumped and I figure that dimel's have served their purpose so I did pulldown abs. Finished up with a lot of stretching. Tomorrow will be my last tough workout and then it's easy until Saturday. Then back to the grindstone the following Wednesday.