March 25, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
265x2
303x2
303x2
303x2
303x2
303x2
303x2
303x2
303x2

Safety Squat Bar Split Squats
165x10/10
195x10/10
225x10/10 PR+2 reps

Arched Back Stiff-legged Goodmornings
205x8
235x8
265x8
295x8 PR+20lbs

Single Leg Seated Leg Curls
110x12/12 PR+5lbs
110x12/12
110x12/12

41 Minutes of Stretching

Comments: Easy going workout but quite good. I'm really surprised with how "fast" I'm moving with box squats now. Like something finally clicked and I don't strain to get off the box. Using over 300lbs for speed work is kind of surreal to me having been used to being slow, regardless of weight (or at least feeling slow I guess). I actually did the speed work without my hard belt and it has been many many months since I did that and I felt fine. I'm aiming to do my speed work stuff without support from a hard belt (squats) or wrist wraps (bench). These higher rep weeks are kind of exhausting on split squats and doing high rep belt squats the day before probably doesn't make it any easier. Fairly big increase in a month as my second set was my end weight last time I did sets of ten. Gm's are still on the up and up. Going to probably start doing them with a safety catch now that I'm getting up in weight on these. Leg curls felt surprisingly easy. Stretched when I got home.