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sorry to interupt, but when doing dead lifts which is better straight legs or slightly bent? also is one set of 5-8 reps enough for anybody or just specific to iron workers program?
thankyou

Where are you seeing one set of 5-8?

Deadlifts should never be done with straight legs or slightly bent legs. Stiff legged deadlifts should be done with slightly bent legs.

IW

Monday Oct 5th/2009

BW: 187.5lb

Bench
bar x 10
135lb x 5
155lb x 3
175lb 5x5

Squats
bw x 10
135lb x 5
185lb x 3
205lb 5x5

Standing Rows
135lb 5x5

Thoughts

Well I moved back to Saskatoon (started a new job today) and so I joined up with a couple buddies that were already going to the gym here. They are doing a 5x5 again.

Squats shoulda been real easy but I haven't done backsquats in ages. They stretched alot and my quads are feeling pretty rubbery. Hopefully they heal up because the plan calls for deads on wednesday....

IW

Friday Oct 9th/2009

Decline Smith Bench
bar x 10
135lb x 5
185lb x 5
225lb (180lb) 4x5,1x13

The number in brackets is the actual weight since the bar is ~weightless. Apparently I started too light cause I cranked out 13. lol

Hammer Strength Squats
2 plates 2x8,1x10

Very different feel but actual able to get pretty low considering its a machine.

Hamstring Curl
40lb 4x8

Hammer Strength Rows
2 plates x 8
2 plates + 10 x 8
2 plates + 20 2x8

Thoughts

It was a machine-tastic workout. lol

I missed wednesday because my dishwasher decided to leak all over everywhere.... ugh. What a mess.

Head home for canadian turkey day 2morrow.

IW