Stagnant

Deadlift
365 x 3 x 3
Tried conventional, don't know why

Rack pull
365 x 4 x 2
365 x 3 x 2

kettlebell swings and abs


Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2
It's been way too long since doing these. I almost forgot my grip.

Floor press
155 x 5 x 2
165 x 5
pull ups superset
BW x 15 x 2
BW x 12+3

Bent-over row
185 x 5 x 3

Bench
135 x 10
135 x 9 x 2

closer

Luke 10-6-11 Equipped Deadlift

For those who didn't know, I had a dart thrown into my neck last night by my roommate. I went to Ashe Center today and I'm fine.

Sumo Suited Deadlift

135 x 8

225 x 5

285 x 3 straps ups belted

325 x 1

375 x 5 @ 8

405 x 5 @ 10 (ties raw PR) 2nd rep felt really good, last 2 were shitty, video to come

Sumo Suited Rack Pulls (from 2nd lowest in half rack, 2 inches below knee)

405 x 5

425 x 5

445 x 5

Kettlebell Swings

56 lbs x 12 x 3

Banded Hamstring Curls

Deadlift 5

10/7/11

Deadlift

suited

385 x 5 @ 9

this was way too easy and I wanted to go up, but I tore a huge callous on my hand so I decided to work on rack pulls cause the bar was slowing down a lot during the lockout

Rack Pulls

about .75 inches below knee cap

385, 405, 415 x 3

KB Swings, Banded Hamstring Curls, Abs

Shawna: Deadlift + Notes Week 2

New to PL. Recent CF experience: 2-3 months. 1-2 years ago: 6 months lifting high volume weight training w/ crew team.

Deadlift:

Warm up: 2 x 5 (95, 135)

4 x 3 (135, 155, 155, 135)

1 set was Sumo DL, felt slightly awkward but definitely felt hamstrings engaged.

3rd set I felt my back round so I dropped the weight. Had Dave look at my form and he said it wasn't bad and it will get better in time.

Stiff Legged Deadlift:

5 x 5 (135, 95, 95, 95, 115)

Again, dropped the weight because I felt form was compromised.

Kettlebell Swing:

4 x 8 (35, 35, 35, 46)

Banded Hamstring Curls:

4 x 15

Did 4 sets of ab work. Not the best ab workout, I was pretty tired at this point. Warm up was 2 mile run.

Note

Feels like Conventional DL uses more back for leverage vs legs. Felt like legs were getting a better workout w/ SDL.

Earlier this week:

Squat (3 x 5, 3 x 3 ), & 3 sec pause squat (5 x 5). All at 115 lbs.

Lunges 45-65 lbs.

Bench (3 x 3) 80 lbs & 3 sec pause bench (5 x 5) at 65 lbs.

Deadlift Assistance

9/29/11

Good-Mornings

After improving my flexibility a good deal, I was able to have pretty good form on these sets, except for the last.

225 x 5, 5

315 x 5, 5

Stiff-Legged Deadlift

I was more focused on coaching the younger guys at this point and was too unfocused to count reps.

185, 225, 275, 275 x 6/7

Kettlebell Swings

I think the heaviest were 20kg/44 lbs.

4 sets

Deadlift Assistance

7/21/11

SLDL

225 x 5 x 2

275 x 5 x 2

Band-Resisted DL greens around 100# plate

a bunch of botched sets first

225 x 5, 275 x 3, 225 x 5

Dumbbell Swings, Banded Hypers, Transverse

Deadlifts 4/21

SHITTIEST DAY EVER. Felt like someone took a sledgehammer to the side of my head.

GMoPs 4x5
135x5
145x5
155x5
145x5

Stiff-Legged Deadlifts
135x8
135x8
Stopped here. Drastic increase & decrease in head elevation made me extremely dizzy.

Deficit Deadlifts
145x5
155x5x3

Cardio N' Shit
Superset - Toes to Bar & KB Swings
Mile Run

PROWLAH
x2 (45 plates on each side)