October 13, 2010 - ME LB

Dynamic Warm-ups

3" Platform Deadlifts w/ IW#3's dbl & Chains
No Bands or Chains
135x5
185x5
225x3
Add Bands (+150lbs)
135x3
Add Chains (+66lbs)
135x3
Add Chains (+110lbs)
135x3
185x3
225x1
275x1
315x1
365x1
405x1
440x1
370X4

Barbell Split Squats
185x3/3
215x3/3
245x3/3
275x3/3
305x0

45-degree Safety Squat Bar Hyperextensions
195x12
195x12
195x12

Weighted Situps
60x15 PR+2.5lbs
60x15
60x15

34 Minutes of Stretching

Comments: Interesting day. Tired out platform deads with both bands and chains. Very interesting. Grip was very strong, managed 315lbs double overhand (so around 575lbs at the top). I forgot my hard belt so I was worried that I wouldn't get much over 365lbs but luckily so one came into the Y at that exact moment and had a somewhat hard belt I borrowed. 405lbs was pretty darn tough and I didn't think I'd make a 50lbs jump so I figured out what would be 700lbs at the top in total (440lbs) and went at it. Slight hitch to get it but damn it was tough. Grip was solid. Did a down set with 370lbs. First three reps were good, fourth one was ugly. It should be interesting next time I max on deadlifts from the floor. Instead of the lunges I normally do, I tried a different variation known as a split squat. Kind of a stationary lunge. I don't like them, too much quad and it bugs my knees and hips. I'll stick with the way I've been doing them that's friendlier on my knees and hits my glutes hard. Back extensions were tough but got all the reps this time. Surprised to get all the reps on weighted situps but they felt good.