Front Squats (oly shoes, knee sleeves, approx. 2 min rest)

bar x 5
95 x 5
115 x 3
*belt on*
155 x 7
155 x 8

notes: During the first 155 set, the bar slipped forward a bit and I had to catch it, so I stopped it there, at 7 reps. During the second set, after I was done, I noticed a spot of red on my shoulder. I have a tag on my shoulder, like a mole. I guess when the bar slipped, it ripped it open So now my shoulder was bleeding through my shirt *eek*

Bleeding on the bar is not hygienic, so I called it there and moved on to Deadlifts.

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5 hookgrip
135 x 3 hook
*belt on*
225 x 2 double overhand
285 x 2 crossgrip from now on
285 x 2
285 x 2

notes: still need to figure out the optimal foot placement for me on this movement.

Deficit SLDL (60 rest)

95 x 12
95 x 12
95 x 12

notes: quarter plates help me go as deep as I can handle. Actually TOO deep today, I couldn’t touch the ground without relaxing my back and shoulders, and somewhat losing the tension in my hamstrings. So I let the bar hover off the ground, does that make it a Deficit Romanian? I dunno. All that matters is keeping the tension in the hamstrings, slow descents, long pauses at the bottom. Stretch those puppies out.

Hex Bar Deadlifts (2 min rest)

260 x 6
260 x 6
260 x 6

notes: hands feel too far out on these, like its a hex bar snatchgrip deadlift or something. oh well, it all hits the back, right?

Hyperextensions (30 sec rest)

15, 15, 15

Superset: Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 80 x 10
100 x 10 / 80 x 10
100 x 10 / 80 x 10

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