2 November 2007 - Gym Workout

Deadlifts (conventional unless otherwise noted)
-Bar X 15
-Bar X 15 (sumo)
-135 X 15
-225 X 5
-315 X 3
-405 X 3
-455 X 1
-495 - MISS
-405 X 1

Arched-Back Good Mornings
-135 X 10
-135 X 10
-135 X 10

Power Shrugs
-315 X 8
-405 X 6 (belt and straps)
-495 X 6 (belt and straps)

Wide-Grip Lat Pull-Downs
-200 X 10
-230 X 8
-250 X 5

Low Cable Sumo Pulls
-130 X 12
-150 X 10
-150 X 10

Olympic Bar Curls
-135 X 5
-135 X 5

Swiss Ball Crunches
-3 X 25

Swiss Ball Torso Rotations (25lb plate)
-2 X 30

Roman Sit-Ups
-1 X 30
-1 X19

NOTES: The deads felt really solid today, hell, the 405 triple was an easy set. 455 went up slow - way too much back and not enough ass and hips. I thought for sure I could correct it on the next lift, 495. No chance. I'm just not back there yet. I pulled it about 4" off the floor and had nothing left. My form felt solid, I just didn't have enough strength for the pull. It's nothing that won't change with solid training and dedication. I usually take a wider stance with the arched-back good mornings, but today I placed my feet exactly as I would in the deadlift. I really tried to hit the hams, glutes, and posterior chain the same way my deadlift does. It felt different, but good. I'll try it for a while just to see if it produces any improvement. When I go heavy on the deads my back can't take heavy good mornings and vice versa. So, I mix them up. Heavy deads and light good mornings on one pulling day and light deads and heavier good mornings on others. I don't think there's any explanation needed on the rest...it's just hard work.