pnf stretch
warm up
3 rounds:
back extensions x 10
toes-to-bar x 10
abmat sit ups x 10
work
deadlift 7 x 1
-warm up adequately, building up to 1st work set
-begin 1st work set @ 90% 1RM
-attempt previous 1RM no later than (NLT) 4th set
-if you PR on your 5th set, drop 10# and finish last 2 sets @ that load
GO HEAVY & WORK UNTIL YOU SEE STARS
Bou from ger.cfansbach
ReplyDelete165kg pr; is not my best exercise, but i work on it.
caleb.370#pr.
ReplyDelete415# pr. then two minutes rest and "run cindy run" makeup from yesterday.
ReplyDelete6/15/09: 31:20
Today: 23:10...pr
The only thing better than getting two in one day is watching one person after another get one too. Great job to those in the 4:30 and 5:30 that pr'd today.
Lynne 230#pr
ReplyDeletemego / 153
ReplyDeletepre bebe pr = 255
post bebe pr = 245
today = 241 ...
... and it was one of the best deadlifts i've ever done. wait til ya'll see the picture. caleb, it puts your shoulder press picture to SHAME. i'll post it tomorrow.
bryan 202bw 425#pr
ReplyDeleteNICE JOB BRYAN! Nice to see you posting your scores!
ReplyDeleteI gotta say that is one of the best "moments" that i have captured on camera... man we make some great faces during heavy lifts!!!
ReplyDeletecaleb.30 mu's for time: 6:05
ReplyDeleteyes!!!the faces we make...the cfjax computer is full of awsome blackmail
2nd week complete of 531 program, 6 more to go.
ReplyDeleteDeadlift = strong
Shoulder press = solid
Bench press = unstoppable
Back squat = dismal
Yeah Mego!!!
ReplyDeleteHot face mego!! See you tomorrow!
ReplyDelete