July 11, 2013 – DE LB

I had planned on doing rehab stuff yesterday but I was too tired. I got very little sleep and I fell asleep at the chiropractor's office on the table. Figured it was for the best to get some food in me and get to sleep at a reasonable hour.

Dynamic Warm-ups

18" Box Squats with MB's
No Bands
45x10
Add Bands (+35lbs)
95x2
135x2
185x2
225x2
275x2
275x2
275x2
275x2
275x2
275x2

21" Axle Front Box Squats w/ 88lbs of Chains
72x3
122x3
172x8
172x8
172x8

Safety Squat Bar Step-Ups (24" Platform)
60x3/3
90x5/5
90x5/5
90x5/5

One Legged Angled Leg Presses
+200x12/12
+200x12/12
+200x12/12

Leg Raises
bw+11x12
bw+11x12
bw+11x12

34 Minutes of Stretching

Comments: Did something quite a bit different than what I had written down on paper. Initially I was going to treat the box squats like the other main lifts with the 5/3/1. However, this is going to be my DE day so I should try to keep it closer to that. I used a reduced percentage and added a small amount of band tension and did a few sets. I focused on sticking my butt back and pushing out with my knees and hips. Wider stance than I usually use. Next time I'll keep the same weight and up the band tension and add two more sets. From there, I did front squats. Well sort of. I did them to a high box about 3" above parallel and used and axle. Picked up this style from Jenkins. However, it keep with the DE nature, I added a bunch of chains. The thickness of the axle was the toughest part with it jammed against my windpipe. I may alternate between band tension and chains for these. Still got time to think on it. Moved on to step-ups. I used and elevated step platform. Not bad, just out of practice. By this point, my quads were sore and my knees were saying uncle. I haven't used the new leg press yet. No idea what the sled weighs but it is different. Maximum load is 720lbs so I'm just going to do one legged presses. Threw on 100lbs on each side and that was just right for what I'm doing. Finished up with leg raises and stretching.