Thursday, December 2, 2010

December 01, 2010 - ME LB

Dynamic Warm-ups

13" Rack Deadlifts w/ Light Bands quad
No Bands
135x5
185x5
225x3
275x3
315x3
365x3
Add Bands (+405lbs)
45x3
Add Straps
85x1
135x1
185x1
225x1
265x1
205x4

Zercher Harness Wide Stance Romanian Deadlifts
135x3
185x3
225x3
275x3
315x3
365x3
405x3
455x3

Glute Ham Raises
bw+15x12 PR+5lbs
bw+15x10
bw+15x8

34 Minutes of Stretching

Comments: Definitely a learning experience workout for me. Two new lifts, rack pulls against quadded light bands and lifts with the zercher harness. The band tension with quadded lights was a trip. My original guess (as I don't have light bands to test on my own time) was that they'd provide about 345lbs of tension. I was way off. Even the bar wanted to jump out of my hands double overhand. I actually broke out the straps for the last rep with the bar as it was already tearing off calluses. My forearms are still pretty beat from Husafell stone work from Sunday and with heavy frame planned for this Saturday I figured why fight it. I also plan on doing my rack pulls like my stiff legged sumo lifts; double overhand until it gets hard and then bring out the straps. I have no issues holding on to deadlifts and I want to work on getting my whole back stronger as well as keep me from twisting to one side. I tend to do that with rack pulls but not with deads from the floor. Back to the workout. I didn't know how much tension was on the bands but I knew it was a lot. Hard to tell as band tension tends to feel "heavier" than straight weight. Possibly because it wants to murder me. So I knew it was more than 345lbs and less than 500lbs. I was kind of worried I'd go out like a punk on these. So much pressure at lockout. I managed to lockout 265lbs and it took everything to push my hips through. Immediate soreness in my upper back. I was debating for a while for the down set whether to do 195lbs or 225lbs (still didn't know band tension) and Chad suggested 205lbs. Ended up being perfect (both weight wise and percent wise once I tested the tension). I felt like a I was wearing an angry backpack after that one. Tension ended up being 405lbs. Next was zercher harness stuff. Never used it before but I had already planned to incorporate different exercises using it to hit weaknesses. I'm really not sure what to call these but they seemed to look a lot like wide stance romanian deadlifts but with a harness. I had it on the low setting for the lower pins (has a high pins and low pins, low pins have two heights). First few sets were awkward and then I got into a groove. I worked very hard on keeping my back arched and pushing the glutes back. I always shorten the range of motion by rounding on pulls/bar in hand lifts so this was perfect. I estimated I'd not get to far into these but I was wrong and got in a lot of working sets. 455lbs was a sonofabitch to lockout for one, let alone three reps. I have two over variations for this harness that I'll be using but they will both be with the high setting on the lower pins which should be even tougher on the core. I have claw marks on my back from the harness haha. Decided to just go with 15lbs on ghr's even though 10lbs was tough last time. I fought tooth and nail for all of the reps. Obviously I'm staying at that weight for next time. I was pretty beat and went home to stretch.


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