November 03, 2010 - ME LB

Dynamic Warm-ups

13.5" Cambered Squat Bar Box Squats
35x10
85x5
135x3
185x3
225x3
265x3
295x1
325x1
350x1
375x1
400x1
425x1
450x1
405x4

Rack Suspended Safety Squat Bar Goodmornings w/ Chains (+110lbs)
125x3
175x3
215x3
265x3
305x3

45-degree Safety Squat Bar Hyperextensions
200x12
200x12
200x12

35 Minutes of Stretching

Comments: A good day. I've made some adjustments to the exercises I'm using on my ME days moving from an eight week cycle to a six week cycle. I finished figuring out everything for my lower body stuff and I'm about half way done with the upper body stuff. First time using my new cambered squat bar. It's awkward like the ssb but in different way. Where as the ssb wants to fold you in half, the csb likes to rock back and forth. Both bars require you to stay tight. It took me a few sets to get used to the bar. After I got 425lbs, I told myself that I had to get 450lbs. However, since this bar is a bit awkward to "bail" on in the hole, I moved the safety pins up one just in case. That was stupid as it meant the bar hit the pins while I was an inch above the box which made the lift even tougher after I hit the box. I fought it up the whole way and got it. Nice. Down set was with 405lbs, three tough reps and then I focused and gutted out a hellish grinder to make it four. My squatting is improving a lot. Moved on to a twist on a favorite of mine; rack suspended ssb gm's with chains. These went well. Last time I did the back extensions, I was just dying on the last two sets. Not this time. Felt these big time in the glutes and hamstrings. Did some stretching and ordered a 50lbs lead insert (to add to the 22lbs of lead I have on hand) to make my new monster stone. Hopefully I'll get to work on that this Sunday.