December 08, 2010 - ME LB

Dynamic Warm-ups

13.5" Safety Squat Bar Box Squats w/ Chains
No Chains
60x10
105x5
Add Chains (+50lbs)
105x5
Add Chains (+94lbs)
105x3
Add Chains (+116lbs)
120x3
160x3
200x1
245x1
285x1
315x1
345x1
375x1
400x1
350x5

Suspended Arched Back Cambered Squat Bar Goodmornings
245x3
295x3
335x3
385x0
355x1

45-degree Safety Squat Bar Hyperextensions
205x12 PR+2 reps
205x12
205x12

32 Minutes of Stretching

Comments: Let me preface this workout with some other junk first. I've been keeping an eye on how I've been doing since the BSG session as it combined a lot of stressors: lots of traveling, not sleeping in my bed and heavy, heavy lifting (especially yoke). Obviously some things recover faster than others but I have noticed some things like upper back soreness on the left side (happens with HAF yoke stuff). I've been working on recover by sleeping in a little and walking to work to get blood flowing to my legs and lower back (bruised toe not too happy about this though). Ok, on to the workout. Never done chains with the ssb and never done chains to a box so a lot of firsts here. Felt strong. Really happy with how this went as I managed to do just 5lbs less than my max to this box height with the chains (technically 1lbs more as 6lbs of the chains don't deload). Over 510lbs at the top which is fantastic. I'm really learning to grind out the squats. However, gm's were not as awesome. Everything felt heavy and I got mad when I couldn't get 385lbs off the straps. Didn't feel like doing back extensions but I was able to calm myself and rationalize that I had pretty much just done the same exercise with the box squats. Good thing I kept on trucking as I smashed 205lbs on back extensions (last time I had to fight to get 10 ugly reps) getting 12 on all three sets. Went home to stretch. I need to do some thinking in regards to gm's. With the addition of zercher harness stuff the following week (2 of the 3 variations are wide stance) I'm most likely going to do shoulder width stance instead of arched back gm's. Like I said, time for the thinking chair.