January 11, 2011 - ME LB

Dynamic Warm-ups

15" Rack Deadlifts w/ Monster Mini Bands quad
No Bands
135x5
185x5
225x3
275x3
Add Bands (+275lbs)
45x3
95x3
135x3
185x3
225x1
275x1
Add Straps
315x1
365x1
405x1
430x1
365x4

Wide Stance Zercher Harness Rack Lifts
315x3
365x3
405x3
455x3
495x3 PR+30lbs

Strict Reverse Hyperextensions
150x12 PR+10lbs
165x12 PR+25lbs
180x12 PR+40lbs

32 Minutes of Stretching

Comments: Super duper! Very happy with how this workout went, especially considering how beat my back felt from stones on Sunday. Second time pulling against this band tension. Mike lent me his thick latch belt to try out (it doesn't fit him anymore). I was skeptical but after today, I love that belt. Hit 20lbs over my goal for the day and got four reps with 365lbs. Zerchers went well, even though I did them two weeks ago. I sorted my schedule around and it made more sense to do the straight weight version of these on the workouts when I do rack pulls against bands. Had a little hiccup with 495lbs as I lost my balance a little on the second rep and had to catch the sides of the rack. Number three was a bit hitched and I had to fight the lockout for a quite a bit. I held it to make sure. Really hit my hamstrings hard. Everything is getting stronger. My plan on reverse hypers was 3x12 with 150lbs but it felt so easy, I increased it. That wasn't so bad so I boldly went with 180lbs for my final set. It was a fight but I got it. 40lbs PR on that. I'll do all three sets with 180lbs next time. Went home to stretch and eat pot roast.