April 01, 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
275x2
316x2
316x2
316x2
316x2
316x2
316x2
316x2
316x2

Safety Squat Bar Split Squats
200x5/5
230x5/5
260x5/5
290x5/5 PR+5lbs

Arched Back Stiff-legged Goodmornings
225x8
255x8
285x8
315x8 PR+20lbs

Single Leg Seated Leg Curls
115x12/12 PR+5lbs
115x12/12
115x12/12

36 Minutes of Stretching

Comments: Pretty good workout today. Felt good that my tips on deadlift to a fellow gym goer helped him increase his PR by 50lbs. Using over 3 plates for speed squats is quite cool. Wasn't as "easy" as last week but still good, especially considering the weight at the top is over 91%. My knees were a tad achy so the first few sets of split squats kind of sucked but as they warmed up some, they got better. 290lbs wasn't too bad but I was having a little bit of a balance issue on the last two reps on each leg so I figured it wasn't a good idea stop there and not go for an increase for another set. GM's are still going strong. 225lbs felt like nothing on my back. Probably can't go up 20lbs next week though haha. Nothing special to report on leg curls, they are still doing their thing. A little bit of stretching.