Bulgarian Dbell Squats 72s 3 2
Farmers Walk 50 feet no straps 245-265-285-305 (2) 1 5
Seated row wide grip 250+red 10 4
RDL 5 sec negative against 100 pounds of band 455-505 5 2
Weighted Plank 20 sec 70 1 3

 

Split squats finally feel 'good'. I hadn't done these since college football. The motor pattern isn't tough, but the flexibility required in the groin is something I was struggling with. Also, and maybe as a result, I was pushing off with my back leg too much. This week felt like I was planted on that front leg and driving through the ground. Good stuff.

Farmers walks- last week 285 threw me around like a rag doll. Part of the problem being my lack of warm ups. I was going 2 plates for two trips, right to the prescribed weight. I warmed up properly this week, and I'm assuming my central nervous system joined my in the warm up, so every trip felt smooth and strong. I even hit 305 twice- I threw on straps and a belt to make it a really confident trip. Good stuff.

Wide grip rows- the cable cross over leaned over to me and whispered, "grow back, grow."

RDLs- woof. Great day with these too, but 505 was tough with the blue band around my waist. 5 reps with a 5 second eccentric was enough for me.

I eat weighted planks for lunch.

Happy Thanksgiving Eve to all.

[youtube=http://www.youtube.com/watch?v=nFvUU2ySng4]