January 03, 2012 – ME LB

Dynamic Warm-ups

18” Safety Squat Bar Front Box Squats
65x10
105x5
145x3
180x3
210x3
240x3
270x1
300x1
325x1
345x1
365x1
385x1
405x1
425x1
383x4

Sumo Stiff-legged Deadlifts
355x5
385x5
415x5
445x5
475x5 PR+10lbs
Added Straps
505x3

Seated Cable Rows (straps)
220x12
250x12
280x12
310x12 PR+5lbs

32 Minutes of Stretching

Comments: Really good workout and I wasn’t expecting it. For starters, my left side of my lower back has been sore since Friday so that is taking its good ol’ time and I have enough bruises on my arms, chest and legs that I look like got some leopard print tats recently. Then as I was doing my dynamic warm-ups, my left trap just tightened up and just wouldn’t release. I was seriously considering calling it a night there before I even got started. But I figured I should give it a try, hell it’s front squats. I need to be pissed for them. As I’ve mentioned in previous entries, I’m really focusing on front squatting now. Front box squats that is. Speed work with bands and chains (which is leaving lovely bruises on my collarbone) and then heavy work with either straight weight or light accommodating resistance. Part of my straight weight training is using different bars, namely ssb and csb. Never used them for front squatting so it should be interesting. I’ve seen the ssb used more than the csb for front squats so I had some idea of what to expect. Let me say that unracking and racking the bar is the worst part as the cambered wants to push the weight into you. Once that ordeal is over, it feels quite comfortable. The other big issue was that I can’t really see where I am with the pad in my throat so I need a spotter, even at lower weights. Found that lesson out the hard way on my first single when the one side didn’t quite make it into the j-hook haha. Also, no bailing from this lift due to the camber. Besides the uncomfortableness, I was really happy with how it went. Ok, thrilled as I did 45lbs over my best front box squat with a barbell and did slightly more than my barbell max for my down set. Moved on to sumo stiff-legged deads. I’ve changed the supplementary exercise setup so that I’m doing them for three weeks straight, starting at 3x12, then 4x8 and finally 5x5. I wasn’t sure how deads would go with my left trap still locked up but it didn’t seem to hinder me. My last set was surprisingly easy so I strapped up to see how many I could get at 505lbs. Despite everything, rows went well. Stretched and went home to eat and sleep.