February 20, 2007
Semi Specific warmup
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 305 x 4, 310 x 4, 310 x 4
snatch grip box deadlift - 135 x 9
rack DL - 365 x 3, 405 x 1, 365 x 0
bulgarian split squat -30 x 10, 30 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
hanging leg raises - 6, 5
Tabata Row @ 5 - 8 intervals - 778 meters - 1:43/500m Average
-New Rules of Lifting Strenght II workout C
-Deadlifts - Complete reset method like the last time I did workout C, meaning I'd completely put the bar down and re-position myself for each heavy rep. 310 felt pretty good, I could have handled more.\
-SGBDL- These were an ass kicker! The box adds a new dimension of evilness to the deadlift.
-Rack Deadlifts w/ straps- Blew the dust off my straps and tried these out the 1st set was good and I wondered why I could do 405 on 1/4 squats but my rack deadlift was shaky so I tried 405 and did it once after that I felt just dead.
-Bulgarian Split squat - 30's with dumbbells was HARD.
-Tabata Row - Running short on time so I threw in a Tabata at the end.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."