Some updated sessions...
11.27.11--Deads
Sunday was a deadlift workout at Retro. No fancy deadlift bar or chalk. Just a belt on the heavier sets. Started off with sumo deads to get hip work in. My hips were feeling quite fatigued but are getting stronger each week . I think this sumo form is going to help me get more out of my conventional dead. After each rep, I set the weight back on the floor for a split second and then did the next rep. Trying to get more explosive out of the hole with each rep.
Sumo Deads
Warmups
225 x 5
315 x 5
405 x 3
425 x 3 (belt)
450 x 3 (belt)
Conventional Deads
405 x 3
405 x 3
455 x 3 (belt)
Good Mornings
5 light sets with 135 for 8
Glute Machine
4 sets x 12
Back Extensions
2 sets x 12
11.25.11--Squats + Bench
Had to combine both together for this session due to my schedule. Actually did bench and squats last week so I had some idea of how I wanted to pace it out. Started off with squats and then went into rack presses for bench. Didn't feel really strong for the workout but got the work in.
Squats
Warmups
225 x 5
315 x 3
365 x 3
385 x 2 (+ belt to slightly below parallel)
385 x 1 (+ belt to slightly below parallel)
Box Squats (slightly below parallel)
225 x 5
275 x 5
315 x 5
Flat Bench Rack Presses (the rack at Retro was essential 1 inch from my chest so I couldn't go as heavy as I wanted but was glad to get the work in)
135 x 8
185 x 5
225 x 5
245 x 3
265 x 2
DB Press (slow, deep reps)
60s x 8
80s x 8
100s x 6
Abs
Leg Raises
5 sets x 15