▼ 1. 9/11/09 - Fri - DEAD
Time: 1:30.
Still keeping things light. Called it early so Dee and I could make Octoberfest.
• Warm-up bike x 10 min
• Conventional deadlift 135x5x3, 225x3x2, 275x3, 315x4 @ 8, 335x4x5 @ 8
Main deadlift movement. It has been a very long time since I used this as a primary movement, so I thought I would rotate it in. Since I had grip issues at my last meet, I decided to go with double overhead, no chalk for all of this. I think I am capable of 4x6 at 405, so this was definitely light.
• Squat w/ chains 45x5x3, 135x5x2, 225x3, 225+80x2 @ 7, 275+80x2x5 @ 8
Lockout squat movement. I have seen great success from Dave and Brent using chains on their squat, so I decided to give it a try.
• Sumo rack pull from 2'' below knee 225x5, 335x5, 365x5x4 @ 7.5
Deadlift assistance. This tends to be my weak point with a real deadlift bar, not sure that working this as-is will help much, but its the best I got. On most of these sets, I only got 3 reps before having to switch to alternate grip for the remainder.
▼ 2. 9/10/09 - Thu - CARDIO
• Bike 30 mins
• Flexibility - gastroc, soleus, adductor on leg press, hamstrings, hip flexors, seated groin
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