October 18, 2013 – LB DE

Unintentionally a high stress week for me. I think I was up past midnight every night and my one eye was twitching on Thursday. Couldn't make myself get out of bed today until like 1:30. Good thing I don't have crap to do today.

Dynamic Warm-ups

17" Box Squats w/ ABs
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2

Deadlifts w/MB's quad
No Bands
135x5
205x1
265x1
Add Bands (+160lbs)
155x1
205x1
255x1
Add Straps
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1

Belt Squats
90x3
135x3
180x15
180x15
180x15
180x15

Band Leg Curls
ABx25
ABx25
ABx25
ABx25

30 Minutes of Stretching

Comments: Late workout today. I think a combination of setting up stuff and helping with the other lifter's squat workout ate up a considerable amount of time. Hopefully once I get back to normal work hours, I can streamline the process a bit. Squats felt good even with the lower box height. Concentrating on pushing out the knees, sitting in-between the legs and working fast. Did a bit of head bobbing on my first work set but got the taken care of in the next set. I don't think I've ever done this many sets before. Rehband lower back support popped off twice. Had to resort to using the second set of velcro to secure it for deadlifting. Used my new pair of mini bands for deadlifts and the band tension really kicked in at lockout so may be more than 160lbs (was using old bands to test). Had to set everything on 3" blocks to get tension at the bottom of the lift. Used straps on my working sets (just like I don't use the rehband support until my work sets on DE box squats) to save my hands and to keep myself in a double overhand position. Felt slower than squats and definitely feeling by the end. This will be the most sets of this wave. Belt squats after that. Cut down the weight drastically from what I had planned. The setup I'm using is different from what I was using in the past. Since the cable is in the way, I was arching hard to keep my face away from it. For the second set, I experimented with alternating sides each rep so that I could move my center of gravity forward. Much easier. Did the arch style for the last rep of each set though. Spinal decompression seems to mess me up a bit so I may have to pick something else if I get this feeling all the time. Finished up with band leg curls and lots of stretching. Got home super late but had brisket waiting for me.