01-02-2013 Workout

First official workout of 2013.

DEADLIFT – SPEED
Set 1: 135 lbs × 3
Set 2: 225 lbs × 2
Set 3: 315 lbs × 1
Set 4: 405 lbs × 1
Set 5: 405 lbs × 1
Set 6: 405 lbs × 1
Set 7: 405 lbs × 1
Set 8: 405 lbs × 1
Set 9: 405 lbs × 1
Set 10: 405 lbs × 1
Set 11: 405 lbs × 1

2″ BLOCK PULL – SNATCH GRIP
Set 1: 315 lbs × 15

Lower back started to be a whore at about 12. Even during speed pulls my form was shit. I wasn’t loose at all and I warmed up like a douche… that means no warmup.

OLYMPIC SQUAT
Set 1: 135 lbs × 6
Set 2: 225 lbs × 6
Set 3: 275 lbs × 6
Set 4: 315 lbs × 6
Set 5: 365 lbs x 6

SHRUGS
Set 1: 365 lbs × 15
Set 2: 365 lbs × 15
Set 3: 365 lbs × 15

45 DEGREE BACK EXT
Set 1: 60 reps

AB ROLLER
Set 1: 40 reps

Realized when I left the gym that I forgot lat pulldowns…

That’s all good, tomorrow is “Day of the Swole” so I will make up for that.

Cardio done today for 20 mins. Starting to lean up a little bit again. Shit is getting real up here.

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