11/14/17

Starting a dead-lift program today... did a pulling/posterior chain workout. 

A.

Dead-lift

8 x 50% (250#)

6 x 60% (300#)

4 x 70% (350#)

2 x 75% (375#) 

Rest as needed

-Complete ... low %s, first week of program. 

B.

3 Super-Sets:
Strict Weighted Pull-ups (35#) x 5 reps

Max Reps Strict Pull-ups with 2 second eccentric 

Rest 2-3 minutes 

-Score = 10,7,6 ... rough, huge pump on that 2 second eccentric ... fun/different training 

C.

3 Sets:

Single-Leg KB Dead-lift (72#) x 20 reps (10 each leg) 

Rest as needed

-Complete

D.

10 Super-Sets:

Strict HSPU x 5 Reps

Standing BB Bicep Curls (75#) x 10 Reps 

Rest :90

-Complete ... huge pump on this. HSPU felt very easy, curls were brutal during the second half.