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Old 06-16-2010, 08:46 AM   #2
Craig Pfisterer
Craig Pfisterer
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Join Date: Jun 2010
Location: Camp Hill, PA
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June 15, 2010 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1 PR+10lbs
585x1 PR+50lbs
610x1 PR+75lbs
655x1 PR+120lbs
590x3 PR+55lbs & 2 reps


Front Squats
185x3
225x3
275x3
315x3
365x2

Safety Squat Bar Goodmornings
285x12 PR+10lbs
285x11
285x10

Unanchored Spread Eagle Situps
55x20
55x20
55x20

33 Minutes of Stretching

Comments: Very good workout. I wasn't sure how today would go as my neck and traps were still stiff from tweaking something on Sunday and my hips were still sore. Also my left ankle had been really sore the night before. I haven't done any reverse band deadlifts since August last year and that was with a thick bar. That workout had been a crappy one to boot. The way I set up the bands for reverse deads is a little different than most as I make sure the bands totally give out right at my knee cap rather than just coming out of the bands at the top. Good thing the only thing that bothered me today was my left arm which was sore and I had the cut on my finger from keg carries so I had to bandage that up backing it hard to close that hand all the way. Weights felt really explosive and I upped my anticpated goal quite a bit from 550lbs. Worked up to 495lbs with double overhand grip before switching to alternated grip. I took a cautious jump from 585lbs to 610lbs as it didn't feel that easy but I guess I wasn't focused that set as 610lbs felt easier than that set. I knew I had a big lift in me after that so I made a big jump for 655lbs. I got it to my knees and I had to hitch it. I wasn't going to let it go as I'd already come so far. Really happy with that lift. When I used to do these more frequently, this lift was only 20lbs more than my best deadlift. I don't expect that same carryover now but it should mean I'm good for a big PR next time I pull a barbell from the floor. Front squats felt good and I was hoping to get a triple with 365lbs but I had to settle for a hard two reps. I'll get it soon. Legs feel strong and springy. Got lazy with the ssb gm's and just put on a 10kg and two 45lbers on each side to get 285lbs instead of my planned 280lbs. It's a good, strong lazy. Sweaty so the bar slid down to my neck on the second set so I chalked up my neck for the third set. Really killed my entire back, neck and hamstrings. Finished up with abs and stretching. Going to be sore tomorrow.


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