March 20, 2014 – Week 9, Day 2

Dynamic Warm-ups

Squats
45x10
95x5
145x5
195x3
245x3
285x3
325x3
365x3
405x3
445x3
485x3 PR+5lbs

Stiff-legged Dumbbell Deadlifts (straps)
120'sx12
120'sx12
120'sx12
120'sx12

Standing Cable Rope Abs
180x18

27 Minutes of Stretching

Comments: Surprised myself a little today on squats. Everything felt slow and heavy and I was worried I'd only be able to hit 405lbs tops. Soreness, aches and the weight jostling on my back were a reminder to keep my head down and keep pushing. With the way 445lbs felt, I knew I had a shot at a PR attempt. As I previously mentioned, my squat records of the past were slightly high so really anything that I hit with this style now was kind of the new standard. To beat one of those records means I'm going in the right direction. Wasn't as tough as the 465lbs from last time. Never done sldl with dumbbells before. I strapped up to save my grip and because my right forearm is still not 100% from the previous workouts. Felt good, able to really focus on the hamstrings. Had a wicked lower back pump after all the reps. 120's are the heaviest dumbbells so I'll have make some if I want to go heavier. Abs were pretty good, I lost my grip early on and had to reset. I sweating like a bastard and my hamstrings were all twitchy. Going to need a lot of sleep to recover haha.