April 12, 2011 - ME LB

Dynamic Warm-ups

12" Rack Deadlifts w/ Monster Mini Bands quad
No Bands
135x5
185x3
225x3
275x3
Add Bands (+275lbs)
45x3
95x3
135x3
185x3
225x1
275x1
Added Straps
315x1
365x1
410x1 PR+5lbs (hitched)
342X2

Harness Front Squats w/ Chains (+76lbs)
155x3
185x3
215x3
245x3
275x3 PR+20lbs

Glute Ham Raises
bw+2.5x8
bw+7.5x8
bw+12.5x8
bw+17.5x8 PR+2.5lbs

Reverse Hyperextensions
90x12
180x12
270x12
360x12

32 Minutes of Stretching

Comments: Pretty good workout today. The muscles around my lower back (also my upper back and forearms) were still quite sore from event training. Now part of my deadlift plan involves one week of from the floor pulls, one week of rack pulls and one week of box squats. With the rack pulls, it's rotated between straight weight pulls of either 18", 21" or 24" while the pulls with quadded monster minis is either 12", 15" or 18". I had a record for a 13" pull but not one with a 12" pull so I just used that as my base as it was only 1" difference. Things ended up being a lot tougher than I expected haha. 3" off the ground I guess puts me in a very poor position. I can think of several factors for why these were so tough (sore from event training, body getting used to heavy deadlifting, new bands, etc.) but that is just speculation and the heart of it is I just need to keep getting stronger. I worked up to 275lbs DOH before bringing out the straps. These bands really had a kick to them at lockout. 410lbs was just ugly but I did what I had to to get. The overload can do nothing but good for me but I don't strive to make my lifts like that. My effort with 410lbs made for a very tough downset and only got two reps. Harness front squats went well and put up a good PR. I'm feeling much more comfortable on front squats in general and maintaining an upright torso (mostly haha). I can finally say that my hamstrings are now stronger than before since I made a PR for weight on the ghrs. These really hit my hamstrings today and I'm excited about this development. Can't really call the reverse hypers a PR since I have gone back to doing them with some momentum. Not as much as when I first started but enough that it still loosens up my lowerback (which felt great afterwards) but still makes my muscles work. Kind of like how I do rear delts. So other than the tough ass rack pulls, a great workout. Really had to stretch out my hammies haha.