Monday, October 5, 2009

3 October 2009 - Quick Deadlifts

I was jammed this Saturday and only had time for some quick deadlifts. I wanted to hit some KB work, but didn't have enough time. I'm happy I got the pulls in at the very least.

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

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs

Neck Stretches
-All Directions

Deadlift Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20
-Standing Hip/Groin stretches
-BW Lunges
-Leg Swings (L/R)

Deadlifts (Conventional)
-Bar X 10
-135 X 5
-185 X 5
-225 X 5
-275 X 5
-315 X 5
-365 X 5
-405 X 3

I hit some foam roller for my back/hamstrings btwn the 315-365 set and btwn the 365-405 set. I literally stripped the bar and ran out. Bummer...I felt like I had a lot more in the tank for the KB work. Next time I guess.

Stretching and grippers tonight.

BW - 234lbs.


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