October 23, 2013 – LB ME

Dynamic Warm-ups

Deadlifts w/MB's quad
No Bands
135x5
225x5
275x3
315x3
Add Bands (+240lbs)
135x3
175x3
225x3
265x1
315x1
355x1
Add Straps
405x1
445x1

Glute Ham Raises
bwx3
LBx3
LB+17x6
LB+35x6
LB+52x6

Cambered Squat Bar Goodmornings
255x12
255x12
255x12

Wide Grip Pulldowns
215x12
215x12
215x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

29 Minutes of Stretching

Comments: New deadlift bar had arrived Monday so I got to use it today for this workout. Spent a bit of time setting up and testing out band tensions (again). As I mentioned last time, I felt that the weight I was pulling for speed work felt heavier than I would think that weight would with the supposed band tension. Well, tried out the same setup with the new bands and the tension was 240lbs. So off by 80lbs. I worked up as heavy as I could double overhand. Couldn't quite lockout and hold 355lbs at the top. 405lbs was pretty tough but I figured I had one more in me and went for 445lbs. Slow and rough but no hitch. I was happy to put that weight down. Instead of doing straight sets with the second exercise, I'm going for a heavy set of six. Sets two and three were just awful and painful. Soreness in the hamstrings (and they were already feeling it from the band pulls) plus a big time pump in the bottom of the lower back. I wasn't sure I could stand erect to do gms. Didn't bother with warm-up sets for gms. Definitely can go heavier but easing back in as I really want to push my main and secondary lifts. Arms still beat from stones and circus dumbbell and it showed in both pulldowns and reverse hypers. How on reverse hypers you ask? My forearms were getting fatigued from holding on to the handles. Finished up with stretching and burritos.