Single Leg Squat
5r SLS/SE5-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 16:00 -38:45 (all DL sets)
225 x 6
355 x 5 felt pretty good. Probably had a 6, but number 5 felt like the last rep w/ perfect form. Belted.
325 x 6 no belt. Great form, straight through. Felt good. Good weight. Felt strong. Go to 330 next week. (Started this set at 24:00)
325 x 6 no belt Good weight. Last few a struggle. Short break between 5 and 6. Great leg drive. Focus on maintaining form. Great weight, great effort. (Started this set at 28:15)
Conventional DL
295 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 32:30)
290 x 8 really good weight. Great set. Tough last few. Nice grind. (Set started at 36:00)
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 48:00 - 54:30
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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