October 23, 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
150x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2

Simulated Car Deadlifts w/ Chains (+110lbs)
180x5
230x5
270x5
320x5

Belt Squats
365x12 PR+10lbs
365x12
365x12

Pulldown Abs
170x15 PR+5lbs
170x15
170x15

33 Minutes of Stretching

Comments: Workout went well. Took a while to get everything set up as I brought over my new cambered squat bar and was testing things out with it. Made sure it fit in the power rack and checked to see how it would work with chains and bailing at the bottom if need be. Looks like it will be a bit tricky but doable. Box squats were very good, though it felt like the tension on the left side was greater than the right. Had a crazy good idea for the simulated car deadlifts. From the one contest, I felt I was doing better at the lift with getting through the middle point but it seemed the top was still tough, which is something I don't feel with the simulated ones I have been doing. So I thought how about chains. So cut down the weight I was going to use and did them with 110lbs of chains. Works well. A friend suggested a different setup with a more natural feel that I'll have to put some time aside to set it up properly. Belt squats were brutal. I played around with setting up chains for benching between sets so I have an idea of what to do when that lift comes up in the rotation. Abs were sore so the pulldown abs weren't pleasant. Had to rush home and only got to stretching hours later.