11 July 2013
Still crippled by soreness from Monday, lower back and legs were fried, so I just did some moderately heavy pulls and assistance work. Tried out snatch-grip DLs for the first time, they felt pretty good. I might start to cycle them with speed and heavy deads, like:
Heavy lower body Week 1 - squat, speed DL
Heavy LB W2 - DL, speed squat
Heavy LB W3 - squat, speed DL
Heavy LB W4 - snatch-grip DL, speed squat, etc.
Deadlift - 135 x a bunch, 225x6, 315x4, 365x3, 405x3, 415x1
Gym was so humid that the bar slipped out of my hands on the second 365 rep.
Snatch-grip DL, straps and from small elevation (barbell on plates) - 315 x 3, 335 x 3 - maybe these should be done for higer reps, less weight?
Bent-over row 135 x 10, 155 x 10, 175 x 10 - kept it super strict, felt good
Speed squat 225 lbs. x 5 sets x 2 - no speed at all, so I stopped
Glute-ham raise 2 x 6
Weighted back extension 2 x 10
Standing band crunch 3 x 20
Leg curls 2 x 10 plus burn-out reps at end of each set
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