February 25, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x2
Add Bands (+95lbs)
60x2
105x2
155x2
205x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2

Safety Squat Bar Split Squats
135x10/10
165x10/10
195x10/10

Arched Back Stiff-legged Goodmornings
135x8
135x8
135x8
135x8

Single Leg Seated Leg Curls
70x12/12
70x12/12
70x12/12

35 Minutes of Stretching

Comments: Doing my best to deal with injury, boredom and frustration. Lower back is loosening up at least. Left calf muscle was still cramping in the morning. I found out why the back extension bench was gone. The locking mechanism had malfunctioned and a friend got hurt when it came loose. So it is either being repaired or thrown away. My dad showed up to talk about contests and training crap I had brought up earlier as well as keep an eye on me so I wouldn't push myself too hard. My plan was speed squats and volume so that wouldn't be tough to stay light. My form was off on box squats for the first two working sets but I got it down pat for the others. Left side of my lower back was being a party pooper but nothing unmanageable. Barely any complaints from the hamstring. Moved on to split squats for reps. These sucked since the bar is on my back for all 20 reps. Quite exhausting. Since the back extension bench is gone for the time being (or forever) I did a super strict style of good morning with an arched back and straight, stiff legs. Since I was new to this and my hamstring is full of suck, I used light weight and worked on staying strict and getting a deep stretch. Seated leg curls were easy and it matches my old PR for them. Finished up with stretching. Ordered a Sling Shot bench band. Should be something different.