16 April 2009

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

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

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

Reverse Band Deadlifts (Deloaded with single blue bands.)
-135 X 3
-185 X 3
-225 X 3
-275 X 3
-315 X 3
-365 X 3
-405 X 3
-455 X 3
-500 X 1 (Belt and knee wraps)
-550 X 1 (Belt and knee wraps)
-585 - MISS

Rolling Thunder 1-Arm Seated Cable Row (L/R)
-100 X 8
-100 X 8
-100 X 5
-100 X 5
-100 X 4

Eagle Loops Lat Pull-Downs
-200 X 10
-170 X 14
-150 X 16

The deadlifts were all done conventional stance with no pulling straps. I think I had the absolute perfect set-up for this lift. The high pins in the power rack are the perfect height for me - the bar is completely off band tension at lockout. 135lbs was just enough to hold the bar on the floor to start. I BARELY missed 585 - I just couldn't get it locked out. I'll get it next time around for sure.

I wanted to hit grippers tonight; then I remembered Eaton's advice on utilizing my Rolling Thunder handle without a loading pin. I don't know why I didn't think of using it for gym lifts sooner? Great stuff! Thanks, buddy.

Goody