30 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

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

Squats
-135 X 10
-225 X 5
-315 X 3
-405 X 3
-425 X 3
-455 X 3

Leg Extensions
-180 X 21
-200 X 20
-220 X 15

Stiff-Leg Deadlifts
-225 X 10
-315 X 5
-315 X 5
-315 X 5

Squats felt great last night - in hindsight, I'd say I had 475 for a triple in the tank. I haven't done heavy stiff-leg deadlifts in the past; but, I'm liking them a lot now. I'm going to keep them in my leg day rotation for a while. No time for abs last night. Extensor bands at the office today and I plan on hitting some blobs, wrist, and core stuff tonight.

Zeek hit a big squat PR last night. He ground out a 250 X 3 set with relative ease. Solid work.

Goody