October 15, 2013 – LB ME

Dynamic Warm-ups

Ultra Wide Sumo Deadlifts
135x5
185x3
225x3
275x3
315x3
365x1
405x1
445x1
485x1
515x1
Add Straps
540x1

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

Cambered Squat Bar Goodmornings
150x3
200x3
250x12
250x12
250x12

Wide Grip Pulldowns
210x12
210x12
210x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

Comments: Late night for training, got there about an hour later than I usually do. Testing out my ME rotation of sumo deads/deads/box squats for lower body work. I've tried wide stance sumo before but never this wide. I put collars 6" out on both sides to provide an additional 12" of space for my feet and I used every inch for the ultra wide stance. I expected this to be light, at least 100lbs less than my best sumo pull (555lbs). Warm-ups were easy, even though my rehband belt kept popping off from the pressure it took to break the weights off the ground. 515lbs was pretty tough but I knew I had more in me, just my double overhand grip won't last/be secure for the strain it would take to lift more so I put on my straps. That was a grinder haha. It felt like time stopped to get that sucker to break off the ground. Immediate cramping in the glutes at lockout haha. Moved on to the glute hams. Like I mentioned last time, I adjusted the settings so it is much tougher. I wasn't sure if I could do additional weight on top of the band tension to be honest. I also used a new light band (the one I was using was worn out) so this was even tougher than what I did before the deload. Just setting up I felt hard contractions in my hamstrings to keep from being pulled down. I was going to do four sets but by the third I was done. Gms were easy as were pulldowns. Finished up with reverse hypers. Not enough time to stretch. Going to be super sore from this haha.