I’ve been such a blog slacker!!! But, I haven’t been a diet or workout slacker! I’ve really been hammering it as I prepare for the IFBB Pro 202 Class at the Europa Supershow.
Today was back day and I had a great one! Just for fun I’m going to lift in the Annual Hyde Park Gym Push/Pull meet a week from Saturday. So, I’ve been going heavy (for me) on bench and deadlift. Today I pulled a 440 lb deadlift on my heaviest set and finished with 315 for 15 reps. I’ve been battling a chronic lower back problem and today was my best deadlift day (in terms of both strength and endurance) in over a year.
Warm up: Deep squats 4 sets of 10 reps
Deadlifts 135X10, 225X6, 275X3, 315X3, 365X1, 405X1, 425X1, 440X1, 315X15
Partial Deadlifts (in the rack from the knees up) 365X10, 405X6, 455X5
Close Grip Pullups 10, 8, 6, 4 then 15 second rest/pauses and holding in the contracted position at the top for 5 seconds 2, 1, 1, 1, 1,1
One arm DB Rows 90X10, 100X8X8
High Pulley Rows 4 sets 8-12 reps
Hanging leg raises 10, 8
Hanging Knee raises 10, 10
Box Jumps 18inX6, 19X5, 23X3, 24X3, 25X3, 28X3
You must be logged in to post a comment Login