12-07-2012 Workout

DEADLIFT
Set 1: 135 lbs × 5
Set 2: 225 lbs × 3
Set 3: 315 lbs × 3
Set 4: 405 lbs × 3
Set 5: 495 lbs × 3
Set 6: 495 lbs × 3
Set 7: 495 lbs × 3

4″ BLOCK DEADLIFT
Set 1: 515 lbs × 3
Set 2: 515 lbs × 3

I am keeping my working weights conservative for now until the volume does the work for me. I have a mental issue with pulling that stemmed from a bad injury (or two) with it from competing in strongman. Only way to fix it is to get back on the horse and stop avoiding it.

SAFETY SQUAT BAR SQUAT
Set 1: 70 lbs × 8
Set 2: 160 lbs × 8
Set 3: 230 lbs × 8
Set 4: 230 lbs × 8
Set 5: 230 lbs × 8

After the hamstring assault from DL, this was all I was going to do. Legs were STILL a bit sore from Monday’s session…

GLUTE HAM RAISE
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps

Felt like a raging bitch doing this, I was literally laughing as I looked like fish out of water trying to do GHR. I mean, it was humbling as shit. Back in the day (by back in the day I mean a few years ago) I was pulling a good amount of weight and GHR were easy for me… now since my vag filled with sand, these are difficult… time to jump in the shower and wash it out.

BACK EXTENSION. UNWEIGHTED
Set 1: 50 reps

STANDING ABS WITH HEAVY BAND
Set 1: 50

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