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Old 06-27-2008, 10:38 PM
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Default Re: The return of Superbilt

6/27/08 ME Squat/dl

Sumo Deadlifts (for form)-
135 x 5,5
225 x 5
275 x 3
315 x 1
365 x 1

Rack Pulls (1 hole) (bar 16 inches off ground)
315 x 3
405 x 3
455 x 2
500 x 2
535 x 1
565 x 1
585 x 0 (grr)
580 x 0
510 x 3 (pr)

Atg Squats (high bar) (cs)-
135 x 5
225 x 5
275 x 5
300 x 5 (pr)

Goodmornings (ws)-
185 x 8
205 x 8
225 x 8 (pr)

Spread Eagle situps (db on chest)-
25 x 8
40 x 8
60 x 8

Standing abs (paused)-
green band x 10
green band x 10
green band x 12

BB static hold (double overhand)-
335 x 15sec
355 x 15sec
375 x 15sec

*After today I decided I am gonna do only 1 ME day a week 2 is too much CNS stress for me. My previous rack pull 1 hole record is 575 so I shoulda hit 585 but I didnt. I think this was largely due to going to heavy on monday and/or hitting a rev band deadlift 1rm last week. I know from past experience I can deadlift heavy 3-4 weeks in a row but not 1rm heavy. So I will alternate a ME Squat and DL every week and then hit a 5rm squat or dl exercise 2nd. On my ME DL days I will do either Rack pull, standing on plates dl, or reg dl, and on my ME Squat day I will do some type of sumo dl for a 5rm so I can strengthen my hips and give my low back a break. Also, I am going to put some type of plyos into my program. If I feel strong on Monday I will move my ME sq/dl to monday and put DE friday. IF not I will keep it the way it is now.
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