April 15, 2013 – DE Lower Body

Dynamic Warm-ups

S-Cube Bar Squats w/ Chains
55x10
105x2
Added Chains (+100lbs)
55x2
105x2
145x2
195x2
235x2
280x2
280x2
280x2
280x2
280x2
280x2
280x2
280x2
280x2
280x2

Front Squats
105x3
155x3
205x3
255x5
265x5
275x5
285x5
295x5
305x5

Safety Squat Bar Goodmornings
85x3
175x3
225x3
265x3
310x8
330x8
350x6

Band Leg Curls
Mediumsx12
Mediumsx12
Mediumsx12
Mediumsx12

Reverse Hyperextensions
90x25
90x25
90x25
90x25

33 Minutes of Stretching

Comments: Still fighting this cold. Been a while since I tried a dynamic effort workout. This week will be a bit different due to schedule issues and access to equipment. Using the S-Cube bar for squats since it is longer, has knurling and is a thicker/stiffer bar. Everything felt good a fast. With front squats, I got to say this is the best they have ever felt. I feel I can do more but not pushing it to the max yet. I was most anxious about the ssb gms since I haven't done them in a while. The first rep always sucks. Very surprised that I'm still around the where I left off on them. Feeling soreness in my neck and traps from them now. After three brutal exercises, I did band leg curls and reverse hypers. Kettlebell swings were doing nothing for me and now that the reverse hyper is over at the new place, I can do them twice a week to keep my back happy.