| 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]
