November 18, 2009
bw = 188
1. Warmup
ECWU #1
2. Strength
deadlift - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 235 x 3, 265 x 3 , 300 x 11
wall hip flexor mobilization - 6L/R, 6L/R, 6L/R, 6L/R
(superset with no rest - 3 minutes)
military press - 45 x 5, 65 x 3, 85 x 5, 100 x 3, 110 x 12
barbell hip thrust - 135 x 5, 135 x 5, 135 x 5, 155 x 5
(superset with full rest - 1 minute)
pullups - chest to bar - 6, 3, 3, 3, 3
pushups - chest to floor slow - 12
Notes:
-5/3/1 week 2 - quick and dirty hit the basics and got out, had driven 7.5 hour prior to this
-DL - The last time I had 300 for a all-out set I got 10 and this time I got 11, I'll take it!
-
Wall hip flexor mobilization - Decided to try this out and I liked it, I really felt it tugging at my hip flexor as you tighten your glute when you lean in towards the wall
-military press - Last week I had a higher load...oops
-barbell hip thrust - 155 for 5 was much easier than 95 last week
-pullups - One of my lifts had to suck and it was pullups, last week my first set I got 10 today 6 felt hard, eh oh well