June 07, 2011 - ME LB

I had to do this workout at the Y since the owner of Max Fitness had surgery. I'm finding out more details on this.

Dynamic Warm-ups

18" Safety Squat Bar Box Squats
60x10
105x5
145x5
195x3
235x3
275x3
315x1
355x1
395x1
425x1
455x1 PR+10lbs
480x1 PR+35lbs
431x5 PR+35lbs

Louie Deadlifts
295x3
325x3
355x3
385x3
415x3 PR+10lbs

Glute Ham Raises (Floor Version)
bw+5x8
bw+15x8
bw+25x8
bw+35x8 PR+1 rep

Roman Chair Back Extensions
bwx12
bw+50x12
bw+100x12

35 Minutes of Stretching

Comments: Very good workout. Squatting went great. Big PR on them and I know I had more in the tank but figured it would be best to save it since this is my first week back to the heavy stuff. Guess I got to up my speed work weights when I use the ssb now haha. Thanks ghr! Hamstrings were pretty beat from ssb box squats but I still made a PR on Louies. I thought about trying more weight but that last triple was tough. Now the rest of the workout had to deviate from my plan. No ghr or reverse hyper at the Y. There is a partner assisted glute ham developer (pretty much a ghr pad that is on the floor) from Legendary Fitness so I figured that was better than nothing. I put weights in front of it to keep it from sliding and pushed my feet into the wall. Definitely a lot more calf involvement with this version since there isn't anything to anchor my ankles. Very tough. I tried to rig up a reverse hyper using the roman chair and the cable stack but it didn't work so I went with doing some easy back extensions on it. I used the heavy medicine balls from Legendary Fitness (50lbs and 100lbs) for my weights. Finished up with stretching and refueled at home with three burritos from Chipotle.