September 22, 2010 - ME LB

Dynamic Warm-ups

Zercher Safety Squat Bar Squats
60x10
135x5
185x3
225x3
275x3
315x1
355x1
385x1
410x1
435x1
465x1
485x1
500x1
450x0 (buh?)
450x3

Rack Suspended Safety Squat Bar Goodmornings
195x3
235x3
285x3
325x3
375x0 (mad)
375x3 PR+10lbs

45-degree Safety Squat Bar Hyperextensions
175x12 PR+10lbs
175x12
175x12

Weighted Situps
55x15 PR+10lbs & 3 reps
55x15
55x10 (dead)

39 Minutes of Stretching

Comments: Distracted is a good word to describe the day before and this workout. Stressed about going to a different job on Monday, got involuntary eye twitching from it, even though I tell myself that it's not a big deal. I'll be able to lift earlier now and the job should be until June. Just tired now. Back felt good enough to lift heavy (must have been from the turkey and swiss paninis I ate the other day). The left side of my neck was achy. Never done zerchers with a ssb before. Not as painful as zerchers with a barbell but a close second. Just got to ignore the pain. Very awkward lift as I have to have a wide enough stance so the yoke pad goes between my legs and the bar lurches forward mid lift, making it very difficult at that point. I think I got it down as I got to heavier weights. Not sure what happened with the down set with 450lbs. Guess I got off balance and wasn't thinking. Did a hard triple after that. GM's felt pretty good at the start. I was thinking that maybe going for +400lbs would be in the cards today. Then I did the set with 285lbs and changed my mind. Missed getting 375lbs off the pins twice, got mad and came back to get it for three. Starting to see a theme here. Back extensions were quite tough. Situps were another odd one. My first go with 55lbs and I couldn't budge it. So I went down to 35lbs and it was too easy. Then went to 45lbs and it was stupid easy. So I went back to 55lbs and got tight and focused and gutted out 15 reps. Got 15 for the second set but just died on the third set. I hit a wall going for 11. Lots of stretching.