[superbilt]

4/23/08 ME Suat/dl

Goodmornings (ws)- (warmups for concentric)
95 x 5
135 x 5
185 x 5
215 x 3
245 x 3
275 x 3
300 x 1
325 x 1
345 x 1
Concentric goodmornings-
315 x 3
345 x 3
375 x 2
405 x 1 (add belt)(pr)
425 x 1 (PR)

DL (standing on 45s)-
225 x 3
315 x 3
365 x 2
405 x 1
445 x 2
405 x 5 (pr)

GHR- (ankles held)
bw x 8
bw x 8
bw x 8

Dec situps- (5 sec pause)
25 x 8
45 x 8
45 x 9

BB shrugs-
405 x 6
455 x 6
505 x 6

Gorilla leg raises (as high as possible)
10
10
12

*i planned to do goodmornings for a 1rm but wasnt feeling it so i switched to concentric and it worked well. the workout lasted entirly to long tho about 1 hr 45mins.