I can has deadlift to nau?

Deadlift:
133 x 30
221 x 30
321 x 20

Focus on keeping my back in a hard arch. Not as difficult as I expected, but still tiring. Stop at 321 to keep things light and fresh.

Lunges:
225 x 8 (per leg)
245 x 8
265 x 8

Good Mornings:
135 x 20+, 4 or 5 sets

Focus on maintaining a strict arch. I was quite surprised at how inflexible I was on the first set. This was at least partly due to the residual soreness from heavy adductor sets on Monday. I paused the reps at the bottom on the last few sets to work on stretching my hamstrings. For the last set, I was able to touch the pins with an arch, which was good progress.

Hyper Extensions
bw + 2 purples on neck x 37, 33
bw x 30+

Again with the arch.


Overall, today I felt much better today than I had in the past. Keeping the arch in really takes all the discomfort away. However, as Jake suggested there may be some flexibility issues that get in the way. I am flexible enough to maintain correct form through the entire movement, but I will keep improving my flexibilty as I think it will help once the weights get heavier.

Finally nailed bench

After 6+ months of bench pressing incorrectly, David and the gang finally helped me achieve good form yesterday. What a world of difference.

Wednesday (01/14/09)

Bench Press: (3 x 135), (4 x 135), (3 x 135)
Deadlift: (5 x 225), (5 x 225), (6 x 225) [Tried sumo style, for some reason, feels more "grounded", for lack of a better word]
Chin-Ups (close grip): (1 x B.W.), (6 x B.W. - 50), (6 x B.W. - 50)