March 10, 2012 - Squat

Dynamic Warm-ups

21" Front Box Squats w/ IW#3 & 1's
No Bands
45x10
Add Bands (+40lbs)
45x3
Add Bands (+115lbs)
45x3
Add Bands (+155lbs)
45x3
95x3
135x3
185x3
185x3
205x3
205x3
225x3
225x3
245x3
245x3
265x3
265x3
285x3
285x3

Zercher Squats
275x5
315x5
365x5
405x5 PR+20lbs
455x3 PR+35lbs

One-Legged Back Extensions
bwx12/12
bwx12/12
bwx12/12
bwx12/12
bwx12/12

Comments: As I mentioned last time, had to train at the Y instead of the powerlifting gym so I had to make adjustments. Got a deep tissue massage the day before. Never had it done on my legs before, always on the upper body so my legs were quite tender and sore. I wore sweatpants to keep them warm. Didn't have all of my bands to play with so I had to make due with what I had. My pair on IW#1's were pretty worn out so I altered the band setup. Would rather have more tension than less tension. Did things a little differently than last time. Did two sets at a weight and then bumped up 20lbs. I noticed last time that my first set was always slower than a second set with the same weight. Worked well besides the last set of the session. Not sure what happened there as the first rep was really quick. Debating going for axle on zerchers but decided I wanted to keep things consistent (and I needed to toughen up some) and stuck with the barbell. Went better than last time. Went big for my last set and got a solid triple. No glute ham at the Y so I tried out one-legged back extensions. Good choice and also felt a pump in the middle of my lower back. Don't usually hit that area on most stuff. Didn't have time to stretch.