June 28, 2011 - ME LB

Dynamic Warm-ups

Reverse Band Deadlifts w/ IW#4’s
No Bands
135x5
Add Bands (-100lbs)
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x1
545x1
585x1
Added Straps
635x1
675x1 PR+20lbs
608x3 PR+18lbs

Wide Grip Romanian Deadlifts
275x3
305x3
335x5
365x5
395x5
425x5
455x5

Glute Ham Raises
bwx8
bw+15x8
bw+30x8
bw+45x8 PR+2 reps

Reverse Hyperextensions
280x12
370x12
460x12 PR+10lbs

33 Minutes of Stretching

Comments: I figured today would be quite interesting as I still have this back thing to contend with and I was trying out a new exercise. I haven’t done reverse band pulls since last year and I haven’t done them at Max Fitness before but I was expecting to pull a PR with my recent deadlifting gains. Granted I felt like dung (both in how I was feeling and my setup). Managed 585lbs DOH (losing it at the top though) and then brought out straps. 635lbs was doable but felt heavy. I made a gamble and went with 675lbs. Took a bit of psyching up but got it for a 20lbs PR. The past two times I’ve done these, it has been 50lbs over my pull from the floor. On my down set, the weight felt even heavier. I briefly glanced at the weights after the first rep to double-check that I had the right amount on the bar. I prepared myself for long grinding reps. Luckily I’ve gotten better at that and somehow managed a triple. Next on the agenda was wide grip rdl’s. Regular rdl’s have been thrown around a bit lately and I had the wide grip variation recommended to me by deadlifting phenom. I’ve kind of avoided rdl’s for a bit as in the past I would tend to let my upper back round a lot and lose my arch. Gm’s seemed to be ideal and kept me from doing that. But since I’m ditching front squats, I needed a new exercise. So I started really light. I think my wide grip might be the same as other people’s snatch grip. I used the bth (beat to hell) rack bar for these. After two easy sets, I remembered that I was supposed to be doing 5’s this workout. I was quite surprised with how these went and I say this for three reasons: 1) I did these with a DOH, 2) I went 90lbs over my goal weight and 3) this was 40lbs over my best single for regular rdl’s from a while back when I used to do them. I wasn’t sure if I could even do bw reps on the ghr after all that but I did and managed a tough 2 rep PR. Reverse hypers were actually quite easy. Peaceful almost. Didn’t need to do as much stretching as I usually do. My back isn’t going to forgive me anytime soon.