October 20, 2010 - ME LB

Dynamic Warm-ups

Squats w/ Chains
No Chains
45x10
95x5
135x5
Add Chains (+50lbs)
135x3
Add Chains (+116lbs)
135x3
185x3
225x3
265x1
305x1
335x1
365x1
390x1
415x1
435x1
455x1
398x4

Rack Suspended Arched Back Goodmornings
205x3
255x3
295x3
345x3
385x3 PR+10lbs
45-degree Safety Squat Bar Hyperextensions
200x12 PR+5lbs 200x8
200x8

Weighted Situps
65x15 PR+5lbs
65x12
65x12

32 Minutes of Stretching

Comments: Very good. Chain squats were a new one for me. Hips and knees felt awful on warm-ups but they started to shut up as the sets went on. My quads started to get sore once I got above 365lbs on these. Felt great to do my previous 1rm for a squat with 116lbs of chains added. Technically the weight was 461lbs at the bottom as the leader chain doesn't deload. I expect big things from my squat once I come back to it without chains. Ssb gm's just destroyed my back so it was very tough to do the extensions. Abs were pretty tough too. I found an outstanding deal on a cambered squat bar so I bought that the other day.