Thursday, April 2, 2009

2 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

Deadlifts (Conventional)
-Bar X 20
-135 X 12
-225 X 5
-315 X 3
-405 X 3
-425 X 3
-455 X 3
-475 X 2

Hang Cleans
-135 X 12
-185 X 8
-185 X 6
-205 X 3

Seated Cable Row (IM Eagle Loops)
-150 X 20
-180 X 16
-200 X 12

Deads felt great tonight! I was really pumped to get in there and get at the weight. All lifts were performed with no belt or pulling straps. About two weeks ago I pulled 455 as a 1RM - tonight that weight came right up for a solid three rep set. Easy money. I tossed 475 on the bar and really had to grind out two reps. 475 is clearly the upper reaches of my deadlifting strength right now. I haven't pulled 475 in the deadlift since 2005. Man, it feels good to be back.

I read another GREAT article on the Diesel Crew website on the correlation between a lack of hip mobility and knee pain. Solid article with recommendations to increase hip mobility and decrease your knee pain or chances thereof. Check it out HERE. Rest assured, I'll be giving some of these movements a whirl! My hips need WORK!



Zeek said...

God damn it!
I'm mad I missed this. Sorry I had to bail.

Zeek said...

475 X 2!