October 06, 2010 - ME LB

Dynamic Warm-ups

17.5" Safety Squat Bar Box Squats
60x10
105x5
145x3
195x3
245x3
285x3
325x1
355x1
385x1
415x1
445x1
396x5

Rack Suspended Arched Back Goodmornings
235x3
285x3
325x3
375x3
415x3 PR+10lbs

45-degree Safety Squat Bar Hyperextensions
195x12 PR+20lbs
195x10
195x10

Weighted Situps
55x15
55x15
55x15

34 Minutes of Stretching

Comments: Good. Took a while for my lower back to warm up today. 17.5" box squats always feel weird warming up too. Never done them with a ssb so I was hoping to do better than 405lbs (my 13.5" PR). I wasn't sure I'd get it with how awful the warm-ups went (I did change my sets a bit from what I had planned out). It took me until I was dealing with over 400lbs to remember to load my hamstrings like a spring for these. Looking at the video, I look good for a little bit more (sure didn't feel like it). 5lbs over my free squat with a ssb. This could mean good things for me when I go for a new max squat in two weeks as my 17.5" squat with a barbell is 505lbs. Perhaps I'm closer to a 500lbs squat than I thought. Mistakenly took off 49lbs instead of 44lbs for my down set but it was good set of five. Then on to gm's. I changed the name of these since these are an odd goodmorning style and the form seems similar to the old Westside Barbell footage of arched back goodmornings. These are for my squat while the round back ssb ones are for my deadlift. These felt pretty good, I was good for more but called it after 415lbs. I didn't feel like I could do 465lbs for at least a double. So I went heavier on back extensions with the ssb. This was also due to lazy strength (didn't feel like getting smaller plates, just threw on 45's). Abs were a grind as well but I gutted out all the reps. Stretching and then done.