October 17, 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
145x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

Barbell Hip Thrusts
405x3
455x3
505x3
555x3 PR+10lbs
605x3 PR+60lbs

Belt Squats
355x12 PR+5lbs
355x12
355x12

Pulldown Abs
165x15 PR+5lbs
165x15
165x15

35 Minutes of Stretching

Comments: Yes I did just do a tough training session/contest but so what. I'm planning on working hard until the week of Thanksgiving and then taking off that week (won't be near a gym from Thursday to Sunday). I warmed up by raking my neighbor's yard and then went to the gym. Squats were excellent despite yesterday's brutal stone session and the yoke/frame medley. On hip thrusts (or "womb wreckers" as I've been told to call them), my hips were obviously still tender. My glutes were pretty tired so my hamstrings took up the slack on the weights above 455lbs. 605lbs felt really heavy haha. Had a lovely time with belt squats. Then finished with abs. I won't have to worry about the extra plate sticking now that I'll be using 170lbs. Finished up with stretching.