Speed squats - 5X3 185
Front squats - 4X5 135, 155, 175, 185

I got some good feedback from one of the guys on my front squats. Apparently I was going so deep that I was hyper-extending my back a little. So I fixed my depth and it was all good. I could go a good bit heavier, my my knees, shoulders, and back aren't happy with me, so I'm treading lightly. I didn't feel the need to do anything else after those two lifts.

P rows - 1X5 135
Hammer Strength Low rows - 3X5 2 plates
HS High rows - 3X5 2 plates

Shoulders are still angry.

Give them a rest !

fo shizzle. :)

I'm going to try to get a leg workout before I go to TN with my buddies for the deadlift competition. I will bring my camera and try to get some picks. This is my favorite lift & there will be people there lifting more than twice my 1RM, which I think is pretty cool. Haha actually maybe it's not cool. I just watched Bigger, Stronger, Faster. It makes me question how I feel about everything.

"Hyper-extending" your back?

I think that's what he said. Maybe my verbage is off. In any case, I was rounding at the bottom.

Wouldn't that be hypoextenstion then? :biglaugh:

No comment. Next question, please. :D



I'll squeeze in my workout from yesterday in this post.
RDLs - A variety of reps/weight from 135 to 185. A lot of form work.
Unilateral hyper extensions - 3X5 35lb DB

I went to the Night of the Living Dead deadlift competition last night. Apparently I was very far off in regards to how much people would be pulling. Four guys from my gym competed. There were 15 lifters overall. Derek 21yo/5'9"/184lbs pulled 625. Jarod 25yo/5'7"/240lbs pulled 650. Pat 22yo/6'/300lbs pulled 675, I think. And Travis 27yo/6'4"/320lbs pulled 700.

It was a cool competition. Doc Holloway was there. He's a little guy...about 5'1" or something like that & 140lbs. He barely missed 595. James Searcy was there also. He weighs +350 & his opening lift was 810lbs. He missed 830 twice. Tom Eiserman was there too. He is 52 years old, I think...and he weighs 180lbs. He won the competition based on coefficient. He pulled 775 on his first attempt and missed 800 twice. I watched him and he never locked out on his first attempt. His grip was slipping. It was bullshit that they gave him that lift. Another guy completely screwed up too....he couldn't lock out, but he stopped moving for about two seconds and the judges gave it to him. It was an overall great experience though. Very, very motivating.