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Sunday, April 15, 2012

Wednesday and Saturday

Wednesday Started our suit work for squats
145 X 2 sets of 8
235 X 2 sets of 5
325 X 1 set of 3
Put my Boss Briefs of (took about 10-15 min to get my fat tail in them)
505 X 1
645 X 1
735 X 1
Boss Suit bottoms on
825 X 3 sets of 1.  Nothing too hard today for squats.  825 will be around my last warm up at the meet.  This week was more of an active deload week and a bit of suit feeling out for me to see if the boss on boss combo would work for me.
Rack Pulls an inch or so below the knee sumo:
315 X 2
495 X 2
675 X 2
725 X 2 misses.  My grip held fine, but mid back crumbled and missed mid way up on both reps(sucked big.....well you know).
675 X 2
Hanging leg raise: 4 sets of 10

Saturday Speed(ish) deads:  Used a different set up for bands today.  Choked off some light bands on our squat rack and anchored them on some big fat farmer handles.  This let us get our feet wider than the jump stretch board we normally use.
225 X 2 sets of 3
315 X 2 sets of 3
365 X 4 or 5? sets of 3
Romanian Deads:  I have not done these in a while and have missed them...well, missed the back and hamstring beating they provide me.
315 X 5
405 X 5
455 X 5 Put straps on for these last two sets.
495 X 5
Pull Through with average band: 4 sets of 10-12 reps. 
Not a great workout as most of my deads felt far from speedy, but feel petty smashed today so I guess I got some decent work in.

More work to be done...

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