January 09 review
Monday, February 2nd, 2009Training: DL program is in the 4th week completed, with two lifts @ 330 pounds. Chalk and lifting belt for sub maxiamal lifts and forearm strength needs improvement. The grip on second rep was weaking and chest/shoulders was locked out with a concerted effort.
Other body part routines on Non DL day are taxing elbows(pushing) and Knees(extensions) so I have increased rest days between body part routines. I want to complete 6 more weeks of DL’s at 110% effort with no injury or strains to interupt the 10 week program! Notice week 5 is a deload week with much less poundage. So I seem to be on track with progress!<strong />Week 5
Deadlift (80%): 3×3 @ 290 lbs
Speed deadlift (65%): 3×3 @ 235 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3×5 @ 190 lbs
Stiff-leg deadlift: 3×5
Bent over row: 3×5
Underhand (reverse) grip lat pulldown: 3×5
Arched back good morning: 3×5
3×3 @ 290 lbs 3×3 @ 235 lbs (120 sec rest b/w sets) 3×5 @ 190 lbs : 3×5: 3×5: 3×5: 3×5Since editing typo in this post all hell has broke loose with the edit function. Text was deleted due to computer graphics with giant size fonts that was unintellieable so I deleted the screwed up system. Oh well I’ll repost at another time.
View all comments | Leave Comment