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Old 11-06-2009, 05:28 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,768

Day 1 - Top End Deadlift

Rack Pull (3 Pin = 16 inch deadlift) - seems to be a weak point in my strength curve
bar x 40 full ROM, progressively heavier singles
316, 336, 356, 376, 396, 416, 436 all 3 reps
456x3 (10lb pr)

ss w/

Hang Cleans
70 increasing to 90 x 3 reps

Iso Deadlift (Ground to 3 Pin)
266 x 9-10 seconds, 4 sets - These were tough!

ss w/

Hang Clean
100, 110, 120, 130x3

Depth Jump BWx10, 3 sets
Leg Extension plate loaded 100, 120, 130x8
Hammer Curl 28, 33, 38x8, 43x7

Good workout, form broke down a little more than I would have liked on the rack pulls. I felt sick in the morning, sore throat, but I worked out anyways, I woke up today (Friday) feeling pretty good, maybe it's nothing.

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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