27 October 2007 - Gym Workout

Stiff Leg Deadlifts (warm-up, 135lbs)

• 3 X 15

Deadlifts

• 135 X 12 Conventional
• 135 X 12 Sumo
• 225 X 10 Conventional
• 225 X 10 Sumo
• 315 X 5 Conventional
• 315 X 5 Sumo
• 405 X 3 Conventional
• 455 - MISS (Conventional)
• 425 X 1 Conventional
• 225 X 8 Conventional

Low Cable Sumo Pulls (rope on the low pulley, sumo deadlift stance)

• 100 X 12
• 130 X 10
• 150 X 10

Pull-Ups (OH grip, just past shoulder width)

• 1 X 10
• 1 X 6
• 1 X 6 (hammer bars)
• 1 X 6

Swiss Ball Crunches

• 2 X 25

Swiss Ball Rotations (25lb plate)

• 2 X 20

NOTES: My first legit deadlift day since I started back. I never pulled sumo prior to today...I see the benefits, but have always hung on to my conventional style deadlift. I thought I'd give it a go today just to see how it felt. I think I burned myself out doubling up on the lifts. The 455 miss was disheartening, but I'm confident it was because of fatigue. Prior to that lift, the bar was moving like there was nothing on it. The low cable sumos are fantastic...I think they're really going to help speed up my hips in the deadlift movement. I'm looking forward to training these again. I will say this...my hands are KILLING ME! I had to super glue a rip on my left pointer, and 2 on my right hand (pinky and palm). I love super glue. On another bright note, the rain stopped this morning.