November 17, 2010 - ME LB

Dynamic Warm-ups

Reverse Band Squats w/ IW#1's dbl
No Bands
45x10
95x5
Add Bands (-95lbs)
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
525x1
555x1
500x4

Suspended Cambered Squat Bar Goodmornings
215x3
265x3
305x3
355x3
395x1

45-degree Safety Squat Bar Hyperextensions
205x10 PR+5lbs
205x8
205x8

Pulldown Abs
175x12 PR+5lbs
175x12
175x10

30 Minutes of Stretching

Comments: Workout took a little longer than I planned. The Spud Inc, rack straps arrived today (that was fast) so I was able to use them. My knees were achy and my hips didn't feel that great warming up. Got 555lbs on reverse band squats. The last time I did reverse band squats I was using a different band tension (-135lbs) and setup so I can't really compare the two lifts. About popped my eyes out on 555lbs haha. Did four tough reps with 500lbs and I'm sure I could've done one more but figured it was better to move on. I feel I'm very close to a 500lbs squat now. Now this is where I encountered the time vampire that was setting up the rack straps. First off, I can't use the rack saver and rack strap combo since I'm too tall and my rack is too short. Then it was getting it just the right height for gm's. When that was set, I thought I was home free but I was wrong. See when I lifted up the cambered bar, the straps didn't stay with the bar and it got snagged coming down. I fixed that by wrapping the mini bands around the straps and the bar (it worked for the one side and I had to fix the other side a set later, ugh). So not the best first workout with the straps. I need to check some form vids of cambered bar gm's so I can get the same bar placement on my back every time (my cambered bar is thick, maybe I'll save up for "real" one). Back extensions were unbelievably tough. So were abs. Finished up with stretching.