July 01, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
275x2
310x2
310x2
310x2
310x2
310x2
310x2
310x2
310x2

Safety Squat Bar Split Squats
195x10/10
225x10/10
255x10/10 PR+10lbs
285x10/10 PR+40lbs

Arched Back Stiff-legged Goodmornings
290x8
320x8
350x8
380x8 PR+5lbs

Pulldown Abs
90x12
135x12
180x12 PR+10lbs

43 Minutes of Stretching

Comments: What an odd workout. I got to Max Fitness a bit later than usual. I got the pin height right for box squats this time. Felt like crap on most of the sets. I think after the first two doubles with my working weight my forehead erupted in sweat. I had no idea how the rest of the workout was going to go after that. For the ssb split squats, I knew getting my goal weight was going to be easy after the first set but I wasn't sure I could get another jump after that. My goal weight was just a 10lbs PR and that was really easy on my left leg and bit tough for the right leg. It's like doing 20 reps in a set when I do these. My legs need the work and with my back being wishy washy, this was good way to work the legs and not tax the lower back that much. I went with another increase to make it a 40lbs PR. This time, the left leg was tough but manageable so I knew it was going to be a pain for the right leg. It was rep, big gulp of air, rep after the first five reps on the right leg. My legs were burning and I barely locked out my leg for the 10th rep. Had to walk around a bit before I felt I could unrack weights for gm's. Gm's were fun and by fun I mean the opposite. Right side of my lower back/abs is still a bother when bending over and the left side of my mid back was acting up again. I think I over did it with the reverse band pulls, wide grip rdl's, bent over rows and face pulls back to back. Speaking of rdl's, I was worried that the inclusion of more heavy posterior chain stuff like that would negatively effect my other lower body stuff (at least until I got used to it hopefully) and that seemed to be a possibility with how crappy my box squatting was. So yeah, not looking forward to the gm's. The first rep of every set was the worst; if I got that, the rest were no problem. For the last set, had side spots (I was using the tiered squat rack) just in case. So I had arrived late and was going at a slow pace (gets crowded on squat day) so I wasn't thinking when it came to abs and I accidentally put on more weight than I had planned. But I was tired and just went with it. I switched back to my work shoes for this and the increased traction made it a lot easier to keep from being lifted off the ground. Going to stick with the weight for next time. Went home to stretch and sleep.