April 15, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
65x10
105x2
Add Bands (+95lbs)
65x2
105x2
155x2
205x2
237x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2

Safety Squat Bar Split Squats
180x3/3
210x3/3
250x3/3
280x3/3
310x3/3 PR+10lbs
340x3/3 PR+40lbs

Arched Back Stiff-legged Goodmornings
245x8
275x8
305x8
335x8 PR+10lbs

Band Standing Abs
Strong & Monster Minix12
Strong & Monster Mini & Minix12
Strong & Monster Mini & 2 Minisx12

43 Minutes of Stretching

Comments: I had 10 New York strip steaks for dinner the other day to make up for the crappy workout on Wednesday (had no appetite that day). So this workout was fueled by large quantities of beef. Ssb squats started out rough but my form got better and crisper as the sets wore on. I have to keep remembering that this is the first time I've done a cycle with this bar beltless so obviously it is harder to stay tight. I wasn't expecting much with the split squats. Boy was I wrong. After the first two sets, I realized I was using 10lbs less than planned so I increased the third set by 10lbs to make up for it and get back on track to my goal weight for the workout. With 310lbs, my goal weight, I got three with some in the tank. I didn't know how much but I figured I could at least try doing a single each leg with 340lbs if not for overload alone but to get used to more weight. In the back of my mind, I planned on doing a full set if it felt good. Imagine my surprise when even though it felt heavy on my back, my legs didn't care and treated it like another set of usual. So I was very happy with that result. Legs are getting strong which means I can put more focus into my lower back. With gm's I used one of the rack bars (I had used a nicer bar last time) which are bent from abuse so I made sure to get my back chalked up to keep it in place. Generally, the first rep of each set wasn't the best as I had to let the bar settle into a groove and then I could do the rest with little hesitation. These went swimmingly. I finished up with band abs, going to stick with this tension setup until it gets more consistent haha. Lots of stretching when I got home.