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Wednesday, February 22, 2012

Saturday Deads and Monday Benching

Saturday I was still trashed from Wednesday's squat and didn't feel like doing anything, but doing nothing gets you no where.
Cambered bar box squats to kinda warm up: 345 X 2 sets o 5, 435 X 2 sets of 3 or 5.
Deads conventional: 315 X 2 sets of 3, 405 X 2 sets of 2, 495 X 3 sets of 2
Stiff leg deads: Standing on bumper plate with blue band under the plate and over the bar set up.  Harder than I remembered from last week:  225 X 3, 315 X 2 sets of 3, 365 X 1 set of 2 (ugly)
Kettlebell 1 arm Snatch: 72's X 5, 88's X 5 106's X 2 sets of 5 each arm.  I am going to incorporate more of these in on Pull days to help my hip action and upper back strength.

Bench with doubled up purple bands on Monday:
150 X 2 sets of 5
200 X 2 sets of 3
290 X 2 sets of 2 off 2 foam boards
330 X 2 off 2 board
380 X 1 off 2 board
Put my loose phenom over my tee-shirt to get some heavier weight in my hands.
420 X 2 off 2 board
470 X 2 off 1 board
510 X 2 off 1 board
605 X 1 off 3 board and a near miss off a 2 board.  Decided to get fancy and try to do a pull a board set going from a 3 board to a 2 board.Screwed up my form off the 3 board, so no surprise the 2 board didn't go.
Flat DB Bench: 75, 85, 95 all for 1 set of 10
Lat pulldowns: 3 sets of 12 light-medium weight.
External rotator work with 10 lb plate: 2 sets on each shoulder.

Done!  Working on a modification of the squat routine for our Deadlift now.  More pain ahead!

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