July 09, 2013 – ME LB

Dynamic Warm-ups

Deadlifts
135x5
185x5
235x5
290x5
350x5

Wide Grip Romanian Deadlifts
155x3
205x3
255x8
255x8
255x8

Glute Ham Raises
bwx3
MBx3
MB(2)x8
MB(2)x8
MB(2)x8

Sumo Chair Deadlifts
135x12
135x12
135x12

Ab Wheel
bwx12
bwx12
bwx12

34 Minutes of Stretching

Comments: Kind of a real test day for the lower body. Used no belts like yesterday as well. Top set of deadlift was about as far as I wanted to push it at this point. No issues with rdl's. Changed up what I was planning do with ghr's and used bands instead of weight. Probably going to do a combo of bands and weight in the future. Overestimated how easy the sumo chair deadlifts would be. Nowhere near a max effort but I had to concentrate with this weight. Pretty much sitting on a bench, breaking the weight off the floor and sitting up with the weight, and then coming off the bench to finish locking out the lift. Boy did this smoke my hips and glutes hard. Finished up with ab wheel. Really tough but can't really make it easier than bodyweight haha. Just got to keep at it until it is easy. Also tried on a deadlift suit after my workout as I might get one. Thinking about using one to help with car deadlifting more than conventional. Really weird feeling. Used a size 54 Metal Pro Deadlifter. Might be a perfect fit at this point. Just kind of dicked around with 135lbs on a bar and 170lbs on a trap bar. Tons of stretching.