October 27, 2010 - ME LB

Dynamic Warm-ups

3.5" Platform Wide Stance Sumo Stiff-legged Deadlifts w/ Chains
No Chains
135x5
Add Chains (+40lbs)
135x3
Add Chains (+80lbs)
135x3
Add Chains (+134lbs)
135x3
185x3
225x3
275x1
315x1
365x1
405x1
455x1
397x3

Safety Squat Bar Lunges
175x3/3
205x3/3
235x3/3
265x3/3
295x3/3 PR+10lbs

Glute Ham Raises
bw+5x12 PR+5lbs
bw+5x12
bw+5x12

Weighted Situps
67.5x15 PR+2.5lbs
67.5x10
67.5x10

33 Minutes of Stretching

Comments: Stupid school work kept me from lifting Monday and class on Tuesday meant no lifting as well. So I was understandably eager to lift Wednesday and lucky for me it was my planned training session at Max Fitness. However, the hours have changed for Wednesday for us meatheads (the place is mostly for personal training) is 7pm to 9pm so it was a very short time frame to SFW and meant it was going to be a late night for me. Took a bit of time to get everything setup for sumo platform pulls with chains. Another lifter there wanted to work in with me and I thought, sure, the more the merrier. But he wanted to do conventional style pulls. Not so merry as that involved rolling the bar and moving the chains out to the side. Plus he likes doing plate jumps where as I like plate-quarter-plate jumps as I warm up. His two max attempts took quite a bit of time for him to psyche up and it was already approaching the hour mark. So I was a bit peeved when I got set for the set with 405lbs for having to wait so long so I was pretty happy/amped when I pulled it. Unfortunately the camera was obstructed for the entire lift by another lifter watching me. Guess I have to make the next lift now haha. I did all the sets up to and including 405lbs double overhand. 455lbs was a grinder to lockout. The down set was no picnic either. Moved on to ssb lunges. I was a little wary after how the split squats I did last time had felt but those worries faded away as I did my thing. No mistakes on these reps. I had about 16 minutes left at this point to finish up my workout so I wasn't expecting good things with ghrs and situps. Boy was I wrong about the ghrs though. I did these for the first time a month ago and it was painful and tough to get three sets of 12 with just bodyweight. This time the only set that was tough was the last set after the first eight reps. Just floored to see how much stronger my hamstrings have gotten in the past month. Had to rush the abs so I was not able to rest long enough for the last two sets. I drank about a half gallon of water and a half gallon of watered down Gatorade lifting due to how much I was sweating. Very good session. I have organized my training so that I'm lifting here once a month.