Dave, Thayne and I lifted today. This was a nearly 2 hour lift with very few breaks, just to give you an idea on the intensity. We began with deficit straight-leg deadlifts which just means we were standing on something so we'd have to pull the bar further. This is a great way to loosen the hamstrings and on work sets, a great way to strengthen the lower back and backs of the legs. The main work sets were on back squat, but we also hit two types of rows (used my new ROGUE FITNESS strongman row bar which has axle grips to help strengthen hands), and more back and hip work with rubber bands ranging all the way up to 200 lbs of resistance (big bands that are about 5 inches wide!). Here is a video of the 3 of us squatting with focus on getting low. I have trouble with this as I'm not very flexible, but I am improving.
And here is today's lift:
| Saturday | 8/25/2012 | ||
| Lift | Weight | Reps | Total Weight |
| Deficit Deadlift (4 inch) | 135 | 8 | 1080 |
| 135 | 8 | 1080 | |
| Bent rows with load pin | 70 | 12 | 840 |
| 70 | 15 | 1050 | |
| 70 | 20 | 1400 | |
| Squat | 225 | 6 | 1350 |
| 275 | 4 | 1100 | |
| 315 | 2 | 630 | |
| 365 | 1 | 365 | |
| 385 | 1 | 385 | |
| 405 | 1 | 405 | |
| 405 | 1 | 405 | |
| 415 | 1 | 415 | |
| 415 | 4 | 1660 | |
| Hip thrusts (bands) | 200 | 30 | 6000 |
| 200 | 30 | 6000 | |
| Standing rows (bands) | 150 | 20 | 3000 |
| 150 | 20 | 3000 | |
| Back lockouts (bands) | 200 | 20 | 4000 |
| 200 | 20 | 4000 | |
| 200 | 20 | 4000 | |
| Abs | 60 | 220 | 13200 |
| Day's total | 55365 | lbs |
I didn't post yesterday as all I did was some light ab work and some stretching. I also floated in the pool for a bit to loosen up...felt great as I'm almost always sore lately from these lifts!!!
As always, thank you for reading!
Nice job, boys!!
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