June 14, 2011 - ME LB

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
625x1 PR+20lbs
565x3 PR+38lbs

Harness Front Squats
230x3
260x3
290x3
320x3
350x3 PR+5lbs

Glute Ham Raises
bw+2.5x8
bw+15x8
bw+27.5x8
bw+40x8 PR+5lbs

Reverse Hyperextensions
260x12
350x12
440x12 PR+10lbs

38 Minutes of Stretching

Comments: Besides a bit of discomfort, an excellent workout. I've been focusing on bringing up the "big lifts" (deadlift, box squat, cg bench, overhead) and deadlift has been the last horse to cross the finish line for some time now. Add to that the fact it was the one that took the longest to feel right after my hamstring injury. Also add on to that the last time I tried a max, I was 20lbs below my PR. And also also add that I was throughly embarassed in the deadlift event at my last contest. So a lot was riding on this workout to prove something. I felt a bit slow on the first two sets but then when I got my form down and the weight felt like an empty bar, I knew I had the ingredients for a good session on hand. Worked up to 545lbs double overhand before bringing out the straps. After 585lbs, I had Mike K look at the video to see how much more he thought I could get. He thought that I could get at least 30lbs more and that that was on the conservative side. So I went with 40lbs, which would be a 20lbs PR. I got set and pulled. Some straining in my neck but it went up with authority. Much cleaner than my previous 1rm. I knew I had some in the tank but this was good for now. Went for 565lbs for my downset. In the past, I sucked at reps on the downset with deadlifts (conventional that is) after hitting a max. But my pulling muscles are stronger. If I got a double, it would be a 20lbs PR, but if I got a triple, it would be a 38lbs PR. I went for the triple. First rep flew up and in my excitement, I lost my air on the second rep. I had to regain control before going for a third. That one was grinder but up t went. So an excellent start to the workout. Of course, this is where the bit of discomfort came up. My midsection was just done and my lower back wasn't up to the task of front squatting. I made a small PR here but my lower back still hasn't forgiven me. Crushed ghrs and reverse hypers. Went home to stretch. Hoping my lower back relaxes in the mean time haha.