[superbilt]

3/17/08 Squat day

Box squat (1 inch below //)-
135x5,5
225 x 5
275 x 4
315 x 2
355 x 3
365 x 2 (belt)
375 x 3

Power Cleans- (nice)
200 x 5 (pr)
200 x 5
200 x 5

Goodmornings- (explosive)
185 x 5
215 x 5
235 x 5
255 x 5 (pr)

Db snatch-
65 x 5
70 x 5
75 x 5 (pr)

Suitcase DL (t-bar)-
155 x 5
165 x 5
175 x 5 (pr)

Dec situps (paused 2 sec)-
90 x 8
90 x 8
90 x 9

Standing calf machine-
15pl x 12
18pl x 12
20pl x 12

Plate pinches ss with db hex holds (nonstop)
25's x 30sec/ 15s x 30 sec/ 25s x 28sec/ 15s x 24sec/ 25s x 25sec/ 15s x 22 sec

*awesome day. Squats could have been better but everything else went great. Powercleans were a lot of fun and i was super explosive on them. I have never done that kind of weight for sets of 5 before. It got my heart rate going.