March 01, 2011 - ME LB

Dynamic Warm-ups

15" Rack Deadlifts w/ Light Bands quad
No Bands
135x5
185x5
225x3
275x3
315x3
365x3
405x3
Add Bands (+405lbs)
Add Straps
55x3
95x1
145x1
185x1
235x1
285x0
175x5

Rack Suspended Safety Squat Bar Lifts w/ Chains (+155lbs)
65x3
115x3
155x3
205x3
245x3
295x3
335x3

Hammer Strength Iso-Lateral Kneeling Leg Curls
75x8/8 PR+30lbs
75x8/8
75x8/8
75x8/8

Reverse Hyperextensions
200x12 PR+20lbs
200x12
200x12

28 Minutes of Stretching

Comments: Milk idea was a bust as I was gassy all day so I'm discontinuing that. I guess I'm back. Left shoulder blade/middle back area was acting up even with the light weight but I wasn't going to let that ruin my training. Was not ready for this band tension haha. Couldn't break 55lbs off the pins without strapping myself to the bar. I was worried it would be a short workout but I got better as I added weight. Missed 285lbs below the knees so not really close. I was upset at the time (I thought my PR from 2" lower was higher than it was) but figured I wasn't quite back yet. I think 275lbs would have went if I had tried that but I was stupid and thought that was my previous PR (actually 265lbs). On my down set as I was getting ready to pull my first rep, my ratchet belt came loose. Oh just great. Just went with it. First rep was really tough and I thought a double would be it today. But I kept my pace slow, focused and took my time and managed to get a fiver. Form felt really good as I was using my body as a lever and getting my legs into it. Took a while to tear down and set up the next exercise. Just calling them lifts as it's not a squat or a goodmorning, it just a get it up any way you can type deal. My plan was go up by 30lbs but 65lbs was too easy and I went plate-quarter-plate jumps instead. Standing up with the weight sucked as that was when it went from the lower back to middle back and hit that stupid shoulder blade area. Got up to the weight that injured my hamstring (not including chain weight) so a bit of a personal victory there. Then did leg curls and bumped up the weight a considerable amount since the weight last time was really easy and I was doing more for higher reps on my DE LB day. Left leg obviously not as strong as the right yet. My GHR raise arrives tomorrow so I may switch to doing those next week with just bodyweight and work my way up from there. Otherwise, I may do another week of these. I've kind of dropped doing strict reverse hypers and doing them with momentum but not letting the weight control the movement as I'm doing them correctly now (stopping the weight). It was late when I got home so I did some stretching.