Post by rwess on Jan 27, 2012 19:09:49 GMT -5
(8 Day week program)
1-27-12
Max Effort SQ / DL Day
Full body warm-ups then:
Donkey Calf raises: 3 sets of 15 concentrating on controlled tempo and stretch contraction
Max Effort movement: (RAW Rack Pulls: bar just above knee cap)
135 x 10 (hook grip)
225 x 10 (hook grip)
315 x 2 with hook grip then 4 more rotating deadlift grips (add belt)
405 x 5
465 x 3
490 x 3 (Raw PR)
505 x 3 (Raw PR)
Had some left for a few singles, but stopped with triples since not handling this weight raw and not accustomed to this level of straining again just yet.
Stiff Leg deadlifts: (30 sec rest between sets)
135 x 10
185 = 3 x 10
Wide leg crunches:
45 lbs. plate x 3 sets of 10 (30 sec rest between sets)
Reverse Hypers:
100 lbs.= 3 x 10 (30 sec rest between sets)
1-27-12
Max Effort SQ / DL Day
Full body warm-ups then:
Donkey Calf raises: 3 sets of 15 concentrating on controlled tempo and stretch contraction
Max Effort movement: (RAW Rack Pulls: bar just above knee cap)
135 x 10 (hook grip)
225 x 10 (hook grip)
315 x 2 with hook grip then 4 more rotating deadlift grips (add belt)
405 x 5
465 x 3
490 x 3 (Raw PR)
505 x 3 (Raw PR)
Had some left for a few singles, but stopped with triples since not handling this weight raw and not accustomed to this level of straining again just yet.
Stiff Leg deadlifts: (30 sec rest between sets)
135 x 10
185 = 3 x 10
Wide leg crunches:
45 lbs. plate x 3 sets of 10 (30 sec rest between sets)
Reverse Hypers:
100 lbs.= 3 x 10 (30 sec rest between sets)