October 8, 2007

STIFF LEGGED DEADLIFT IN KRAK

KEEPERS IN #3 HOLE

STANDING ON THREE MATS

8 @ 45
6 @ 135
6 @ 135 + 40 lbs chain
6 @ 135 + 40 lbs chain
5 @ 135 + 60 lbs chain
5 @ 135 + 80 lbs chain
5 @ 135 + 100 lbs chain
5 @ 185 + 100 lbs chain
5 @ 185 + 100 lbs chain
3 @ 205 + 100 lbs chain
3 @ 225 + 100 lbs chain

NEW EXERCISE -- Glute Ham with Bands
8 with new thin blues
6 with solid green (much harder, form was not awful, but not perfect)
5 with solid green (even much MO harder, form less perfect/more awful)
3 with solid green (way hard, this is too much, next time I'll use two smaller bands)

October 6, 2007

BENCHING IN MONTGOMERY

Went to Montgomery so Gregg could get some good side spots. Unfortunately, his shoulder didn't cooperate. But we brought Kate with us for the first time -- it was a good field trip.

Bench Warm-Up to 4 @ 135

6 @ 155 with 4 board
3 @ 165 with 3 board
4 @ 165 with 3 board
3 @ 175 with 3 board
4 @ 175 with 3 board
4 @ 175 with 3 board

Rep out with 135 -- 8 reps

Frankl's 3 x 8 @ 30
Hammer 3 x 8 @ 35

Pizza and MounTAIN Dew

October 4, 2007

BOX SQUATTIN'

Safety Bar in Mono with 2 extra pads on box

8 @ 40
6 @ 90
4 @ 110
5 @ 130
5 @ 150
5 @ 160
5 @ 170
4 @ 180

Incline Situps 4 x 8 @ 60 -- I think it's time to try the 80's or buy some 70's. Yeah, the 80's

October 3, 2007

ASSISTANCE

Log Presses

5 @ 65
5 @ 75
5 @ 85
2 @ 90 (If you add one good one up with fractional parts of 3 crappy ones and a stapling embarrassment)

Rear Delt DBs 3 x 8 @ 15 - 17.5 - 20

Close Grip Bench 8 @ 95 - 95 - 105

Ano's 8 @ 180 - 180 - 180

Frankl's 3 x 8 @ 30
Hammer Curls 3 x 8 @ 35

October 1, 2007

EVIL STIFF LEGGED DEAD LIFTS

Don't know how it is that I pulled 382 in the contest and 225 stiff legged feels like torture. Seems like a good reason to do LOTS of them.

12 @ 45
8 @ 135
5 @ 185
5 @ 205
3 @ 225
3 @ 225
3 @ 225
3 @ 225

Reverse Hyper 3 x 8 @ 90

Glute Ham 3 x 8 @ 25

Incline SitUps 3 x 8 @ 60