08-02-2012 Workout

SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 10
Set 3: 135 lbs x 8
Set 4: 275 lbs x 8
Set 5: 275 lbs x 8
Set 6: 275 lbs x 8

Seriously, higher repping on squats takes it out of me… after doing 1-3 reps for so long, this is some humbling stuff…

DEADLIFT
Set 1: 135 lbs x 5
Set 2: 225 lbs x 10
Set 3: 315 lbs x 10
Set 4: 315 lbs x 10
Set 5: 315 lbs x 10

The plan for DL is this… I used to be a damn good puller, but lower back issues and subsequently losing my confidence in the pull has forced me to take a conservative measure with this… so 315 is the starting point for the 10 rep days, 365 for the 6, 405 for the 2-4. Each time the respective rep days come along, I will increase the weight 5-10 pounds so the next time will be 325, 385, 415… that way I can slowly build my pull back up, work on bar speed, form and increase confidence… it should work out well.

MID BACK SHRUGS
Set 1: 315 lbs x 10
Set 2: 315 lbs x 10
Set 3: 315 lbs x 10

CHINUPS
Set 1: 7 reps
Set 2: 6 reps
Set 3: 6 reps

HAMMER CURLS
Set 1: 50 lbs x 10
Set 2: 50 lbs x 10
Set 3: 50 lbs x 10

DECLINE SITUPS
Set 1: 20 reps
Set 2: 20 reps

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