January 07, 2011 & January 08, 2011 - DE LB

January 07, 2011

Walking – 36 minutes

Comments: Went walking really late. Finally got a little bit of snow. Still figuring out my workouts, but I am getting close.

January 08, 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
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

Safety Squat Bar Split Squats
105x3/3
155x3/3
195x3/3
225x3/3
255x3/3
285x3/2

Weight Swings
175x12 PR+10lbs
175x12
175x12

38 Minutes of Stretching

Comments: A little bit more snow fell so that was my quick pre workout warm-up. Still doing some thinking in regards to workouts. I actually started out the workout with kneeling squats and did 315lbs for some easy reps but it just felt weird and racking/reracking the bar felt awkward and complicated. Probably work better with the zercher harness as a glute/hip/ab exercise. With box squats, I moved my stance it a bit to mimic my free squat stance (I brought each foot in about 4"). Felt a little of the hip thing on some of the warm-ups but it was gone when it came to the working sets. I moved on to split squats with the ssb. This stationary style (unlike lunges) is very, very tough for me so obviously this is going to be my new favorite. I started really light and made fairly big jumps the first three sets. Left side is definitely weaker. I got stuck against the squat rack for 255lbs (I was too far into the rack) so I pulled myself back up and moved a bit forward and gutted out three. 285lbs was fine for my right side but I sucked on the left. I got one good rep, one ugly one and missed it twice again. Then weight swings and stretching to finish it off for the day. Still have some more planning to do. Going to give my 505lbs stone a shot tomorrow.