November 10, 2009
bw = 188
1. Warmup
Defranco Simple Six and Agile eight - 7min/9min respectively
2. Strength
deadlift - 45 x 8, 95 x 5, 185 x 3, 235 x 1, lynx grips - 235 x 5, 255 x 5, 285 x 12
levator scapula stretch - 0:20L/R, 0:20L/R
wall slide - 8, 8
(superset with no rest - 3 minutes)
military press - 45 x 5, 75 x 3, 90 x 5, 100 x 5, 115 x 10
barbell hip thrust - 95 x 5, 95 x 5, 95 x 5, 115 x 5
(superset with full rest - 1 minute)
pullups - chest to bar - 10, 3, 4
pushups - chest to floor slow - 20, 12
landmine - 40 x 6L/R, 40 x 4L/R
(superset with full rest - 0:45)
Notes:
-5/3/1 week 1 - reduced loads back a couple of months
-DL - this felt ok
-military press - not bad
-barbell hip thrust - pretty hard
__________________
"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."
-Kelly Starrett
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