April 29, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
145x2
195x2
245x2
296x2
296x2
296x2
296x2
296x2
296x2
296x2
296x2

Safety Squat Bar Split Squats
215x5/5
245x5/5
275x5/5
315x5/5 PR+25lbs

Arched Back Stiff-legged Goodmornings
260x8
290x8
320x8
350x8 PR+5lbs

Pulldown Abs
75x12
115x12
155x12 PR+5lbs

42 Minutes of Stretching

Comments: I had a mild case of paralysis by analysis going into this workout (main culprit was the split squats) but I managed to shake it off and just go with what I planned on doing. Lifted at the Y instead of Max Fitness as the they were closed for today. I also ran into a pollen cloud or something because had a bit of a coughing fit right before I started lifting. Scar tissue was also acting up during the workout (feels tight and gets "itchy"). Box squats went well. Knees actually felt good going into split squats. I deviated from my planned weights since I wanted to deal with less tiny plates and I knew I'd be stronger than last time (I've had big increases in these the past three weeks. When I finished my set with 275lbs, I figured what would be a good weight rather than make my usual jumps. I didn't want to get the next weight easy and have to contemplate going for another set with tough weight. 315lbs was perfect and not a cake walk. Gm's are fairly tough now that my starting weight is almost what my max was a month ago. I haven't done pulldown abs in a long while. I did the same kind of setup I've been using for the rear delts and reverse hypers (3x12 with big weight jumps). First two sets were super easy but the last one was very tough. Felt like it was going to rip my abdominals apart haha. Finished up with a lot of stretching.