Deadlift Singles. Thur. 12/1.

****(to initially warm up, i did a 2 sets of 8-10 reps of body weight squats & 2 sets of 8-10 reps of squats with the bar and also leg swings)****

Deadlifts 3x1
-> Warm-Ups: 135x10, 185x3, 225x1, 275x1, 315x1
-> First Attempt: 345x1 (@9+)
-> First Attempt (again): 345x1 (@9)
-> Second Attempt: 365x1 (@10)
(the lockout was the hardest part of each deadlift).

Weighted Hyperextensions 8x3
145lbs, 145, 155, 155, 155, 155, 155, 155

Seated Hamstring Curl Machine 4x15
70, 80, 80, 80

Deadlift Singles. Thur. 11/3.

Deadlifts 2x1 (belted)
355, 365 (@10)
-> (lockouts very slow)
-> (365 tough but easier than past)

Sumo Rack Pulls 4x5 (belted)
-> (from about 1 inch below knees)
315, 335, 345, 355x3 (calluses acting up)

Weighted Hyper Extensions 5x8
-> all at 2.5 plates (or 115 lbs)
-> (holding weight w/ arms fully extended/hanging)

Seated Hamstring Curl Machine 4x15
80, 80, 80, 80

Cable Transversus Crunches on Aerobics Ball 4x15
62.5 lbs, 82.5 lbs, 87.5 lbs, 77.5 lbs

9.30.11-Deadlift

First Deadlift singles since my Summer of Getting Fat and Not Lifting. I had chalk, but no nose tork and no Vit slaps.

Deadlift:
315@9-
355@9+
370@10+
Kind of disappointed 370 was so hard given that I ripped 415 off the ground in the mini meet, but I was pretty exhausted before I went to the gym and that tiredness kind of lingered throughout the day (including my drive home from Ktown to Calabasas and sitting on the couch watching tv with the gf and falling asleep... at 9:00)
Long story short, a week straight of waking up at 7:00 AM really takes its toll on me when I get to Friday.
So, given all of that, 370 is not that bad, I think I'll easily be back to 415 in time for the Nov meet

SLDL
135x8x3@8, 9-, 9 *went light because exhaustion

lower back machine

hamstring curls

Lower Body. Thursday, 3/3/11.

Quad Extensions Machine 5x12
140, 140, 140, 140, 155

Hamstring Curls Machine 3x12
55 ea, 65 ea, 65 ea

Leg Press 4x10
1 plate each side, 2 pes, 2 pes, 2 pes
-> didn't go too heavy, achilles feel ok

High Box Squats 2x10
95, 95
-> kept these light, and above depth, achilles feel ok

Hip Abduction Machine 2x50
85, 85

Hyper Extensions 3x10 BW

Hip Abduction Machine 2x50
145, 145

Lower Body. Monday. 5/24/10

Leg Press 5x5
3 plates each side
3 plates + 25lbs on each side
3 plates + 25lbs on each side
4 plates each side
4 plates each side

Belted Squats 5x5
2 plates
2 plates
2 plates
2 plates
2 plates

Seated Hamstring Leg Curls 3x8
130lbs
130lbs
130lbs

Seated Quad Leg Extensions 3x12
85lbs
100lbs
115lbs
-> real explosive.

Box Squat Jumps 3x5
5 reps
5 reps
5 reps

Step-Up Lunge Jumps 3x6 each leg
6 reps each leg
6 reps each leg
6 reps each leg
-> focusing on driving the lead knee upward.

**** SOME STRETCHING AFTER ****

Lower Body Machines, Thursday 5/13/10

Cybex Eagle Glute Machine
250 ... x5 for left leg, x3 + fail for right leg
210 ... x 5 for left leg, x3 + 2 fail for right leg
170 x 8 for each leg
--> I don't like this machine. It drives your quad into the stiff-pad covered metal. I guess this is a personal problem.
--> My right elbow is hurting from gripping handles and pushing out. darn. oh well.

Seated Hamstring Leg Curl Machine
110x10
110x10

Seated Quadricep Leg Extension Machine
130x10
130x10

Standing Calf Raises
140x15
140x15

Aerobics Ball Core Leg Raises
15 reps
15 reps
15 reps

Step-Off Lunge Jumps
-> all body weight just using the box (height just under knee or so)
16 reps (8 each leg)
16 reps (8 each leg)

--> OVERALL, I STILL HAD SOME ELBOW PAIN TODAY.