▼ 1. 10/16/09 - Fri - Intensity Week 1 -DEADLIFT
Weight: 213 (morning), 218 (after gym). Time: 1:45.
Went in with very little motivation. Happy with results given that.
Plan for this intensity block is -- Week 1: 3RM (ish) on primary exercises. Week 2: single with same weight as 3RM, maybe a little more. Week 3: Heavy single. Do a random intensity protocol on secondary exercise.
• Conv deadlift 455x1 (warm-up), 495x3 @9.5
Wanted to get 495x3. Wasn't sure I would get it, given last deads of volume block. But 455x1 for warm-up felt super fast, so I went for it and got it. Probably had another rep in me.
Form was terrible, however. I call the 495x3 video, "How to injure your back in 3 easy steps." There's a reason I lift sumo. BUT FORM STILL BETTER THAN BRENT WITH 135!
• Squat w chain 275+120x1 (warm-up), 325+120x3 @9.5
Wanted to do 3x3, but lower back was super tired. The set with 275 felt good, but 325 was pretty bad. My lower back was too exhausted to lift shit and it was rounding all the time. So after the first set, I said fuck it.
• Abs : sandbag slam 50x12x3
As requested, there's a video of Dee.
• A: Reverse hyperextension 0x15, 20x15x2
• A: Foam roll lower back
• Videos
20091016 - conv dead 455x1 (warm-up)
20091016 - squat w chain 325+120x3
20091016 - sandbag slams 40x10 (dee!)
▼ 2. 10/15/09 - Thu - CARDIO
Weight: 215. Time: 1:00.
• Cardio : bike 30 mins
• Flexibility - gastroc, soleus, adductor on leg press, hamstrings, hip flexor, seated groin, lying
glute
3 comments:
You look so pretty in your yellow shirt <3.
Also your squat form is horrible. WTF happened to you.
First rep of the deadlift looks fine, then you forget to arch your back and it's all downhill. Not a bad pull though.
haha! you can hate on my form all you want. i'm just gonna keep getting stronger.. good luck trying to keep up.
@ Dave: Yeah, squats were embarrassing. Thats why I stopped. 275+120 felt OK, but adding 50 lbs fucked everything up.
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