March 08, 2011 - ME LB

Dynamic Warm-ups

18" Cambered Squat Bar Box Squats
60x10
100x5
150x5
190x3
240x3
280x3
330x1
370x1 (lil hiccup)
400x1
430x1
460x1
485x1
437x3

Louie Deadlifts
135x3
165x3
195x3
225x3
255x3
285x3
315x3
345x3

Glute Ham Raises (ugly)
bwx8
bwx6
bwx3
bwx4

Reverse Hyperextensions
230x12 PR+30lbs
230x12
230x11

40 Minutes of Stretching

Comments: This workout was littered with tests for my hamstring. First up was box squats with the csb. Much better bar than the one I bought. Middle back crap was acting up again. Felt pretty good but had a bit of a hiccup with 370lbs as I started to come up, lost my balance and plopped back down on the box. I then got it up easy. Each following set, I gained a new spotter. I think four at one point, which is kind of weird for me since I tend to lift alone (when it comes to gym work). On 460lbs, I shouted "I got it" when I hit my sticking point (a few inches off the box) and also to keep my mind focused on the lift, rather than any aches. I do that to psyche myself up on things like farmer's walk. Didn't mean for it to sound gruff, like I didn't want the spotters there haha. On 485lbs, I hit two sticking points so I said "I got it twice" haha. Got three reps on my down set, might have had a fourth if I really wanted to push it but played it smart. Moved on to Louies, yet another test. While I had lifted the weight that injured me in a goodmorning, I still had not done a sumo stance lift with an arched back and stiff legs and wide stance stuff bothers the hamstring the most. I started super light and just kept going up since it felt alright. Focused on keeping arched and pushing off the floor with the sides of my feet and glutes. I stopped where I did since I figured it was enough for today and wanted to keep strict form. Then it was time for my final test, ghr's. I knew these would be down in strength by a lot but my goal was to at least try and see if my hamstrings would hold up to it. This would be my last gym tester and if I passed, I'd start doing event training again. I wouldn't have counted any of the "reps" I did as good but it is a start and my leg didn't explode. Got a long way to go to get back to my former strength on these but I got time. Made an aggressive increase in reverse hypers and almost got all the reps but I couldn't get the last one of the last set up to my satisfaction so I didn't count it. Ended up doing a lot of stretching for my legs.