warmup  DeFranco Agile 8

http://www.t-nation.com/training/defranco-agile-8

 

Deadlifts (1-2 min rest)

warm-up

150 x 5

190 x 5

230 x 5

main (2-3 min rest)

265 x 3

305 x 3

340 x 4

notes:  Some experimenting going on tonight.  I lifted barefoot – that went fine, easy transition for me.  I used my belt – that didn’t feel better or worse, just different.  will take some time to get used to that.  When I wore the belt for squats, it felt better right away.  For deadlifts… coming down was a little more awkward but coming up felt more solid.  I only got 4 reps on the last set because I felt my grip going.  Lots of regret I didn’t get more on that one.

 

 

Assistance

Squats (60-90 sec rest)

135 x 10

135 x 10

135 x 10

135 x 10

135 x 10

Leg Raises (roman chair, 30-60 sec rest)

10

10

10

10

10

post-workout:  yoga stretches and releases for my back, so thankful for that!  back has been tired all day.

 

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