November 14, 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
155x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

Barbell Hip Thrusts
335x3
405x3
475x3
545x3
615x3 PR+10lbs

Weight Swings
105x12
130x12
155x12

36 Minutes of Stretching

Comments: Lower back was very stiff today. My grandparents have been staying with us for the past few days (they are moving back up here) so I've been sleeping on the "guest bed" which is not very supportive. So my back, shoulders and knees have been a tad achy. I'll have to tough it out until next Wednesday (of course then I'm going to be visiting cousins in Virginia for Thanksgiving until Saturday). Anway, on to the workout. Definitely a more organized workout than yesterday. Bad lower back pump on the squats but pushed through it. One more week before I drop the weight down and up the band tension to 280lbs. First two sets of hip thrusts sucked; 335lbs was so light it came off my hips (ouch) so I had to slow that down and the 405lbs got off balance. Didn't feel it until the set with 545lbs. 615lbs was very tough but got three. One of the changes I've been working on (and still working on) is switching up the assistance lifts. Tried out weight swings (loading pin with a t-handle). I didn't count the reps until the weight got to shoulder level. First set was too easy so I increased the weight. Figured I'd up it some more and that was a tough set. I'll use that weight for all three sets next time I do it. Raked the neighbor's leaves and then stretched.