Deadlift 5/26/2011

Deadlift
445 x 1 @8 (still a warm up)
500 x 1 @8-9
535 x 1 @10
555 x f couldn't get it past the knees.
I let my ego get to me. I was really excited to lift over 500 lbs again. At least now I know that my weaknies lies in my lockout.

GMOP
365 x 7; bar was slipping
365 x 8
365 x 8

Stiff-legged Deadlifts
315 x 5
365 x 5
405 x 5

Supersetted GHR Abz & Pull Throughs w/ 55 lb dumbbell

Deadlift Assistance. Thursday, 5/5/11.

Good Mornings Off Pins 5x5 (belted)
205, 225, 225, 225, 225
-> (w/ pins at level "10")

Stiff-Leg Deadlifts 4x8 (no belt)
225, 225, 225, 225

Extra Wide Stance Sumo Pulls (belted)
225x5, 225x5, 225x8, 225x10

Reverse GHR Sit-Ups 3x6
-> all w/ BW+25

Dumbbell Pull-Throughs 3x10
-> all w/ 50db

Seated Shrug Machine 3x20
-> all w/ 2 plates each side

Zercher Squats. Friday, 8/6/10

Zercher Squats 4x5
185 x 5 x 4
-> these were killer so I used a pad

Dumbell Pullthroughs 2x12
50 x 12 (6 each leg) x 2

Wide-Grip Thick Bar/ Straight Bar Pullups (aka swing set pullups) 2x6
6 reps BW x 2
-> shoulders didn't like these so I only did a few

Great Squats and Deads with Misael. Thursday 6/17/10

Back Squats 4x2 (BELTED)
185
195
205 --> P.R.!!! (current 1 rep max is 215 so I'm very happy with this!)
205
--> felt good!! bar with 205 on it felt pretty heavy on my back but I still got it!!

Stiff-Legged Deadlifts 4x4 (NO BELT, NO CHALK)
225
245 --> P.R.!!!!
225
225

Good Mornings 3x8
95
105
105
--> no belt no chalk. I didn't go too heavy on these. Hamstrings feel kind of tight (which doesn't make sense after stiff-legged deadlifts so maybe they were just tired).

Dumbell Pullthroughs 3x10 (5 each arm)
40
40
40
-> really explosive!! (bringing dumbell well above head in the air).

Weighted Medicine Ball Crunches 4x10
10lb with arms bent
10lbs with arms fully extended (this makes it harder)
20lbs with arms fully extended
25lbs with arms fully extended (tough)

Sprints (40 meter dashes)
4 x 40m sprints
-> did 1 warm-up lap, 2 warm-up sprints, 4 hard sprints, 2 lap cool-down.

**** STRETCHED AFTER ****

--->> MY RIGHT ELBOW IS HURTING ... I STARTING FEELING IT DURING THE SPRINTS ... NOT SURE WHAT I DID.

---->> MY RIGHT HEEL ALSO HURTS ... I NOTICED THIS LATER WHEN I GOT HOME AT NIGHT ... RIGHT HEEL HAS MEDIUM, DULL PAIN ... NOT SURE WHAT HAPPENED HERE EITHER.