March 29, 2011 - ME LB

Dynamic Warm-ups

13.5" Safety Squat Bar Box Squats
65x10
105x5
145x3
185x3
225x3
260x3
295x1
325x1
355x1
385x1
415x1 PR+10lbs
440x1 PR+35lbs
396x5 PR+33lbs & 2 reps

Louie Deadlifts
245x3
275x3
305x3
335x3
365x3 PR+20lbs

Glute Ham Raises
bw+5x8
bw+5x8
bw+5x8
bw+5x8

Reverse Hyperextensions
250x12 PR+10lbs
250x12
250x12

36 Minutes of Stretching

Comments: I was having some doubts about doing low box squatting as I was liking how the parallel box squats have been treating me lately. Plus I really want to get my deadlift to go up more than my squat. And maybe I was a little hesistant to go down so far while loading my hamstrings. Regardless of my "reasons", I smothered them all and went as planned. Ok, maybe not exactly as planned. I couldn't make a 12" box so I went with my old standby of 13.5" box. It's still 4.5" below parallel and I have PR's for all three bars I'm using (barbell/squat bar, ssb and csb) so it makes things easier and I can get instant feedback on my lower body strength after my injury and all of the extra workout crap. I must say I'm pleased with the results. Pretty much matches what I did to a parallel height box with this bar from many months ago so definitely stronger. Left a little in the tank on the max single for the day but went all in on the down set. Louie's felt better than last time. Only had an issue with the last rep with 365lbs and I stopped there. Save it for next time. Ghr's started out rough with the added weight. None of those sets were easy. My foot slipped off the footplate two or three times so I might need to switch from my wrestling shoes for something with better traction. I'm debating whether I should consider these PR's on this as I never used a "real" ghr (the one we had was one someone fabricated from looking at plans). Reverse hypers are tough but still going strong. A bit of stretching to end a very good session.