Single Leg Squat
5r SLS/SE3-iM for each work set
Glute Ham Raises
Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!
Sumo Deadlift 14:45 -34:45 (all DL sets)
225 x 6
350 x 5 (skipped today-still feeling a bit weak-do Rx next week) felt pretty good. Energy feels a little low, but managed to get 5. Probably had a 6 and maybe a 7. Belted. Last week I only hit two coming back from a little back tweak, so happy with today.
315 x 6 no belt. Great form, straight through. Felt light. (Started this set at 23:30)
315 x 6 no belt Good set. Straight through, quick reps. Focus on maintaining form. Great weight, great effort. 325 next week (Started this set at 26:45)
Conventional DL
290 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 30:15)
290 x 8 really good weight. Great set. Tough last few. Nice grind. (Set started at 33:45)
Keep weight at least another week until both sets are fairly smooth straight through.
SL/PE10: 4x8r
1/2 Windshield Wipers
Tough without back support, but if done on Smith Machine, you can get full ROM.
5r SL/PE10-iM for each work set
Bent Hurdler Hold 10#
MN 46:00 - 52:15
MN/PE9: 3x3r
V to L Hanging Leg Lifts
These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now.
5r MN/PE8-iM for each work set
Weighted Bench Pike Squats
Killers. Make sure knees lock out on every rep.
Overall a great workout. Way to push the pace.
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