Stiff-Leg Volume. Thursday, 4/14/11.

Stiff-Leg Deadlifts 5x5 (no belt)
225, 225, 225, 225, 225

Stiff-Leg Deadlifts from on Box 5x5 (no belt)
225, 225, 225, 225, 225
-> ~2 inches off ground (standing on top of the blue 20 kilo plates)

Barbell Shrugs 3x25
-> all w/ double reverse grip
135, 135, 135 (pretty light)

Ab Wheel 3x10
-> all BW+resistance

**** WEIGH-IN: 137.5 LBS (lost a few pounds since the 141 (BW PR tie) weigh-in last quarter) ****

Recovery Week. 11/8-12/2010.

---- Tuesday ----

Dumbell Bench 4x8
-> all with 50s

Stability Bench
10 reps with a 15lb and 10lb dumbell hanging off each side
10 reps with a 20lb and 10lb dumbell hanging off each side
9 reps with a 20lb and 15lb dumbell hanging off each side

Super Close Grip Bench 3x12
-> all with inner grip on 70lb preset bar

Shoulder Press
60x7
60x6
60x7
40x12?

---- Wednesday ----

Power Cleans
135x4
135x4
135x2+f+f
135x4 (good, better form)

Stiff-Leg Deadlifts Off Blocks 3x8
-> off a 4inch box, narrow stance
225
225
225 (tough)

Wide Grip Pullups
7 BW
7 BW
6 BW

Weighted Situps 3x10
-> all with 10lb plate behind head

Calf Raiss 3x10
-> all @ 160

Shrug Machine 3x10
-> all @ 3 plates each side

Cable Abs 3x12
-> all @ 60

---- Friday ----

Close-Grip Incline Bench 5x5
115
115
115
105
105

Shoulder Press 4x5
75
85x4+f
75
80

Bodyweight Dips 4x8
--> FIRST TIME I'VE TRIED TO DO DIPS IN 4-6 MONTHS!! ELBOWS FELT ALRIGHT!!

Hammer-Chin Pullups 4x7 BW

Preacher Curls
50x7
50x7
50x9+f
Negatives: 80x3

Deadlifts. Friday, 9/3/10

Deadlifts
285 x 5 --> P.R.!!!! (no belt, no chalk)
-> form not so great on last 2 reps, although I had decent pre-loading on opening reps, last rep incredibly difficult but I got it, didn't do any more sets though so as not to injure myself

Pause Squats (3 second pauses) 5x3
135
135
135
135
135

Romanian Deadlifts/ Stiff-Leg Deadlift Standing on Box
-> off a 4 inch box, no belt
205 x 10 --> P.R.!!
225 x 10 (touch & go) --> P.R.!!!!! + 10 shrugs while holding the weight at the top of the last rep, forearms tiring at end of shrugs

Deadlifts. Thursday 6/24/10

Deadlifts 2x5
-> all no belt, no chalk.
275
275 (heavy)

Stiff-Legged Deadlifts Standing on 4 inch Box
185x8
185x10 + a good ten second hold at the end for grip's sake

--> ran out of time to do anything more unfortunately.