March 18, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
145x2
195x2
245x2
290x2
290x2
290x2
290x2
290x2
290x2
290x2
290x2

Safety Squat Bar Split Squats
180x3/3
210x3/3
240x3/3
270x3/3
300x3/3 PR+15lbs

Arched Back Stiff-legged Goodmornings
185x8
215x8
245x8
275x8 PR+20lbs

Single Leg Seated Leg Curls
105x12/12 PR+5lbs
105x12/12
105x12/12

45 Minutes of Stretching

Comments: I was definitely curious as to how today would go as I had included extra stuff to my extra workout the day before and I've never gone this heavy (even though this will be the lightest weight for this cycle) on speed work with any band tension, let alone Average bands. Unlike with the ssb, I have to walk out the weight with the straight bar, so the weight is on my back for a longer time. To my surprise, it was actually quite easy. Only thing was my wrists weren't used to the heavy tension for all these sets as it has been a while since I've used a barbell for my speed days. Moved on to ssb split squats. My knees were a tad achy so I did some bodyweight ones to warm them up a little. Glad to get 300lbs, had a little more in the tank. Then on to gm's. First set kind of sucked as the bar tried to roll on to my neck (wasn't keeping my back tight enough or keeping my arch). I fixed my form and got other sets easy. Made sure to take even the set with 275lbs down deep and slow. Very happy with my progress on these. Leg curls were next and just like last time, the first set was the toughest. Still got all the reps. Did a ton of stretching on my legs when I got home.