Monday, October 25, 2010

Day Four, Week Four: Deadlifts—Plus New Personal Best and Milestone!

What a way to close out a 4-week training period! Before competing in June I managed an unofficial deadlift at 540 pounds, but in competition I received three red lights at that weight for "hitching" the bar up. Today I successfully deadlifted 545 pounds, slowly and steadily without "hitching," which is both a personal best and a milestone (5x45 + 1x25 plates on each end)! As the Fife Holiday Classic in early December draws nearer, I'm very encouraged, and think I may try to lift 560 on my third attempt if successful at 500 and 530.

Deadlift Day
Exercise10/4
2010
10/11
2010
10/18
2010
10/25
2010
Deadlift135x5135x5135x5135x5
225x3225x3225x3225x3
315x2315x2315x2315x2
405x1405x1405x1405x1
455x1465x1475x1485x1
505x1515x1525x1535x1
525x1535x1535x1545x1
 
Wide Grip
Overhand Pulldown
165x12 (P)165x12 (P)170x12 (Y)170x12 (P)
170x12 (P)170x12 (P)180x12 (Y)175x12 (P)
175x8 (P)175x12 (P)180x8 (Y)180x10 (P)
 
Box Squats
(Explosive)
225x3235x3245x3255x3
255x3265x3275x3285x3
275x3285x3295x3305x3
295x2305x2315x2325x2
315x2325x2335x2345x2
 
Lying Hamstring Curls25x12* (P)35x12* (P)40x12* (P)
35x12* (P)40x12* (P)45x12* (P)
40x12* (P)45x8* (P)45x8* (P)
 
Seated Hamstring Curls140x12 (Y)
160x12 (Y)
180x12 (Y)
* Weight is per leg
(P) Machine used at the PRO Club
(Y) Machine used at the YMCA

0 comments:

Post a Comment