Monday, April 13, 2009

1st Day of Power Lifting Cycle

Today was the first day of an 8-week training cycle. Here's how it went down:

Dead Lift - Worked up to a 5-rep work set.
80% of 555 = 445

Pulled in a sumo stance today for the first time in quite a while. I haven't tried to pull heavy in the sumo stance in probably 2 years. It felt unusually good today. The 5-rep work set went down with great form and speed. I used some knee sleeves which I'll use on my dead lift and squat days. The net effect is that my knees stay warm and knee caps stay in the right place. Felt great!

Assistance Lifts
Circuit the following - 3x5

Modified GHR - Body Weight
Heavy Double KB Swings - (2) 48kg
Single Leg Dead Lift - 185 lbs.

Abs - 3x10

Band Pushdowns - Green Band
Straight Arm Cable Pushdowns - ~ 50 lbs.

The GHR's are done with my knees on the floor and a training partner holding my ankles down. It's not the best, but it's still an extreme contraction in the hamstrings. Good enough for now. The real thing will have to wait until the budget can afford it....unless anyone out there wants to give me an early birthday present???? Hint, Hint!! Here's a pic if you need to know what they look like...

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