January 02, 2011 - DE LB

Dynamic Warm-ups

13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
145x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2

Barbell Hip Thrusts
395x5
465x5
535x5
605x5 PR+10lbs

Belt Squats
410x12 PR+10lbs
410x12
410x12

32 Minutes of Stretching

Comments: I thought I would be recovered enough from having a day off but I was wrong. Hips were weak and tight. Had to fight through all the box squat reps. Don't get me started on the hip thrusts. The was like razor blades covered in fire ants and lemon juice. Weight was easy but the pain was just unbearable. Had to rest pause the last two sets a little to keep the pain from being too much. Not sure what that was about as that's the first time it's felt painful to that extent. I'm hoping it's just a combination of sore hips from the stone lifting and tire flips as well as being stupid and using the 100's and then all smaller diameter plates so the stress wasn't spread out as much. Belt squats went well, went with lazy strength and just threw 9 plates on the loading pin instead of getting out small plates. Checked the band tension for the IW#4's and they are a brutal 190lbs for an overhead lift.