January 24, 2007

January 24. 2007

Row @ 4 - 500m - 1:51
Core Performance Movement Prep
scap pushup - 15, 20, 20

hanging leg raises - 6, 6

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 285 x 4, 285 x 4, 285 x 4,
snatch grip deadlift - 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 3

bulgarian split squat -15 x 10, 20 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts felt good today! On the sets of 4 I'd completel put the weight on the ground and reset my stance and grip and then pull it again, kind of like 4 sets of singles with just enough rest to re grip. I think this is the way to go for heavy DL's and I'll experiment with this method more in the coming months. I can probably go up 10 #'s
Rack Deadlifts - Felt better than last time though my grip was killing me this time on the last set too.
Bulgarian Split squat - 15#'s was too light and 20 seemed good I'll try 20#'s for both sets next time.