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Saturday, October 16, 2010

Squats and Deads

Suit squats:
245 X 2 sets of 6
325 x 2 sets of 5
455 X 1
535 X 1
655 X 1
745 X 1 straps down
855 X 1 straps up
945 X 1 straps up with doubled up reverse purple bands
1005 X 1 straps up same reverse bands

First time doing reverse Bands at the end of a suit night. I think we should have added about 50-75 more lbs to our last attempt to make us work. The last set was too easy to be the last heavy set.

I had a speed day scheduled for deads today because I figured we would be trashed from two weeks of heavy squats, but we still felt good so we did some work

Deads:
135 X 3 sets of 8
225 X 2 sets of 6
315 X 2 sets of 2,
405 X 2 sets of 2 standing on 1" mats
495 X 2 on 1" mats
545 X 3 on 1" mats
585 X 3 on 1" mats
585 X 3 on 2" mats
545 X 3 on 3" mats

close grip pull-ups: 3 sets of 5-6 reps
45 degree back ext with 45lbs: 4 sets of 10
reverse hyper with 500 #'s: 2 sets of 12
Back is blown up....but happy the pull finally felt good.

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