September 29, 2010 - ME LB

Dynamic Warm-ups

13" Rack Deadlifts w/ Monster Mini Bands quad
No Bands
135x5
185x3
225x3
275x3
315x3
Add Bands (+275lbs)
45x3
95x3
135x3
185x1
225x1
275x1
315x1
365x1
405x1
330X5

Safety Squat Bar Lunges
165x3/3
185x3/3
205x3/3
225x3/3
245x3/3 PR+15lbs
265x3/3 PR+35lbs
285x3/3 PR+55lbs

Reverse Hyperextensions
360x12 PR+40lbs
360x12
360x12

Weighted Situps
57.5x15 PR+2.5lbs
57.5x15
57.5x12

32 Minutes of Stretching

Comments: Getting SKRONGIFIED at Max Fitness. Tried out something new today doing low rack pulls with monster mini bands quaded. They have bolted down power racks with band pegs so it was a snap to set up. I didn't know how much the band tension was going to add so I just guessed at being 350ish (I was wrong). After lifting I tested them to find it was 275lbs in tension. Can't go by feel on these because it felt like a lot. Apparently my mini's quaded are only 225lbs and not 315lbs. Makes more sense now haha. Anyways, I worked up to 275lbs double overhand before switching my grip. For some reason, my camera didn't record my attempt at 365lbs, which was tough, so I had to make the next lift haha. Really tough to lockout at that lift at 405lbs. Had to check after to make sure I didn't evacuate in my shorts from how much I was straining. Down set was pretty good. I got five reps and my face felt like it was burning on that last one. Next up was lunges. I just kept on going and going and going up in weight. Absolutely crushed my previous PR of 230lbs for three each leg. And here I was wondered that taking the stairs again at work (I'm dumb) was going to make a bad time for me here. Then did reverse hypers to loosen up my back. I put on four plates a side (what I thought I had on last time) which unintentionally gave me a 40lbs PR. Abs were tough, not as bad as the last time though. Max Fitness dumbbells weigh 2.5lbs more than the listed weight since the handles aren't included in the weight added. Long workout but refreshing.