Wednesday Sept 10th/2008 - LOWER 1


ME Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-160kg x 1 (old PR)
-165kg(~363lbs) x 1 (5kg PR!)
-140kg x 3

Happy!

LOW Box Front Squats
-bar x 5
-115lbs x 5
-135lbs x 5
-145lbs x 5
-155lbsx 5

This sould have been DE... not sure why we didn't. Just forgot I guess. Oh well, these were very low (~10" box) and were very tough. I set the safeties up a little high so I was basically doing Anderson squats.

Planks
front plank - 1:00 min
side plank - 30s each
front plank - 1:00min
side plank - 30s each

Way harder then they looK!

Oblique Work - Cable Twist
3x10 - 40lbs, 50lbs, 55lbs

Thougths

Well it was a late workout but the outcome was still good. I think getting the extra blood flow from the elevated heart rate helped my shoulder. Seems to have loosened up a bit.


IronWorker