6 January 2009

Shoulder Pre-hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Warm-Up
-BW Good Mornings X 20
-Empty Bar Good Mornings X 15

Sumo Deadlifts
-135 X 10
-225 X 8
-315 X 8
-405 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5

Good Mornings
-135 X 10
-135 X 10
-135 X 10

1-Arm Bent Over Dumbbell Row (L/R)
-110 X 8
-110 X 8
-110 X 8

Seated Cable Row
-150 X 12
-150 X 12
-150 X 12

Diesel Pull-Ups
-3 X Failure

Sumo Deads! WHAT? I don't know why I did them. I never pulled more than 225lbs Sumo style. Ever. The form always felt awkward so I just stuck with conventional style. It definitely hit the top of my hams/bottom of my gluts hard. I think I'm going to stick with this stance for a little while and switch back to conventional to see if Sumo training will help my conventional pull. I'm not sure how long I should stick with this...a few weeks maybe. My strength is comparable in both stances. Everything else is what it is. The Diesel Pull-Ups are no joke. I'm a big fan - I just need a clever way to overload the movement.

Goody