March 06, 2013 – Lower Body Training

Dynamic Warm-ups

Deadlifts
155x5
205x5
245x3
295x3
335x3
385x1
425x1
475x1
515x1
570x2
475x3
475x3
475x3
475x3
475x3

Deadlifts w/MMB’s dbl (+80lbs)
425x1
475x1
520x1

18" Box Squats
255x3
305x3
345x5
395x5
445x5

Glute Ham Raises
bw+35x8
bw+35x8
bw+35x8
bw+35x8

Spread Eagle Sit-ups
bw+45x8
bw+45x8
bw+45x8

Reverse Hyperextensions
50x20
50x20
50x20

30 Minutes of Stretching

Comments: Had to make a change of plans and lifted at Max Fitness. Haven't trained there in a while, almost a year now I think. Felt good to come back and I'll most likely be doing my lower body workout there from now on. I was on the clock as I got there so late that I really had to try and rush through my workout. Hit what I needed to hit on deadlifts. Didn't look too pretty but I still felt I could have done at least 2 more reps if I had a gun to my head so getting back to where I was. No platform for the bands made it a little tricky but I got it. Messed up my grip on my two heavier band pulls. One was a timing error and the other was just plain grabbing it to far off center. Still got them but not as fast as I would have liked. Used the thick squat bar for box squats. I did a lot less warm-ups then I did last time as I was working fast and I knew from last time it wouldn't take as many. The short rests and the fatigue from the heavy pulling made this quite challenging. Barely got the reps haha. I think that I'll do just the prescribed reps for the 5's and 3's week and if I'm feeling saucy, try for some additional reps on the 5/3/1 week. I tried setting up elevated trap bar pulls to simulate a car deadlift but not enough time. I do feel that they would be harder than what my car deadlift setup is so I may just be focusing purely on deadlifting normally. Glute hams were super tough on my glute ham machine. Hammies are hating me now. Abs felt good with the nearly doubled weight. Did super light reverse hypers to finish up the day. Super late when I got home to stretch.