12 March 2009

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Deadlift Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20

Deadlifts (Conventional Stance)
-Bar X 20
-135 X 12
-225 X 10
-315 X 5
-405 X 3
-495 X MISS (Came right up ~10-12" and I crapped out)
-455 X 1
-405 X 3
-315 X 3
-225 X 5
-135 X 10

Cleans
-135 X 10
-135 X 10
-135 X 10

Wide-Grip Lat Pull-Downs
-200 X 6
-200 X 6
-200 X 5

Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

All lifts were performed with no wraps, straps, or belt. Deads felt great last night. I've been pumped for this workout all week. I felt great and really thought I could get 495 for a single; but, my strength just isn't there yet. Historically, I've always been weaker on the bottom of my pull - I feel like it's the total opposite lately. 495 jumped right up but, stalled out and died. I dropped to 455 and that pull was slow. I was a little pissed when I missed 495 and I thought I might have missed it because I pulled 405 for a triple - but, after I had to grind out 455 I knew I just plain ol' didn't have 495 in the tank. I just need to pull more and get stronger.

Goody