January 15, 2011 - DE LB

Dynamic Warm-ups

Safety Squat Bar Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
150x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2

Leg Presses
650x5
750x5
850x5
Concentric Style
950x0
850x3

45-degree Safety Squat Bar Hyperextensions
215x8 PR+5lbs
215x8
215x8
215x8

Weight Swings
180x12 PR+5lbs
180x12
180x12

32 Minutes of Stretching

Comments: Didn't do anything yesterday, the little cold became a big one. I spent most of the day reorganizing my training for the Plat Plus in Georgia. I got a hell of an idea for my training after seeing Terry Hollands' deadlift training schema. Combined with Dave Ostlund's pressing ideas, this could be the turning point for me in terms of my deadlift and overhead. So I was very excited to piece it together. Even though I felt like crap today (I was hoping that a good night's sleep would cure it), I went to the gym. One of the big changes was no more box squats. Speed squats were weird until the later sets when I figured things out. My narrower stance and higher pick height increase the band tension a bit. Then I did leg presses. I haven't done these in a while and it showed. I did the reps with pauses at the bottom. The right side of my hip was bugging me. I kind of had an epiphany after my first set with 850lbs. I had noticed that the start point for the leg press was only 3" away from where I'd be at the bottom of the lift and that starting from a dead stop would be much more beneficial to me to help with breaking weight off the ground. Obviously 950lbs was too much for that style so I dropped it back down to 850lbs to see if that was possible. Very hard three reps. Now I have a weight to work with and base the other sessions around that. Then on to ssb back extensions. These felt great today. Only sets of eight but it felt pretty easy. Finished up with weight swings and stretching. My quads were very sore. Hoping I feel a bit better for events tomorrow. Possibly my last one before Battle at the Barn.