5/6/11 and 5/9/11

5/6/11- DE Lower- Safety Bar w/ 3 chains/side
All working sets done in briefs
315  2 x 2
365 2 x 2
405 5 x 2

Deficit Speed Deadlifts- Conventional Stance off 3 mats
8 x 3  (315#)


Reverse Hypers
6 x 8-10

Seated Rows
3 x 10

Grappler Press
3 x 12 each arm


5/8/11- Did not train due to travel (I know it's a lame excuse!)

5/9/11 Max Effort Lower-
Conventional Deadlifts of 3 inch block (weight is on blocks)
Did triples working up to 405
Then did singles up to 585 ( I missed this the first time and then tried it again and grinded it out, it was ugly but never stopped going up)

Band Pull Throughs
3 x 12

Reverse Hypers
6 x 8-10

Bent over rows with chains
3 x 6-8 (These sucked! Back was smoked at this point)

DB Bench Press
4 x 15

Cable Crunches
3 x 10

We did this all in about 1 hour and 10 mins, we were movin today and I was smoked after this one.