Monday Dec 13
Max effort lower
Suspended good mornings with straight bar. Sorry about the weights being in kilo’s. The wifes place only has bumper plates. Used a wide stance
60kgx5, 80kgx5, 100kgx5, 120kgx5, 140kgx3, 160kgx1, 180kgx1, close stance 140×3
I tried to be super strict on these and not rock into them. Still not sure what way is better for max effort.
ghr raised 8 inches 4×10, 2×5
pull throughs 4×12
pulldown abs with green band – feet staggered 4×20
neck harness 35 2×12
Wed Dec 15 2010
Max effort bench
Camber bar bench to 2 board
135 2×5
185 2×5
225 x 3
add 2 board
275 x 1
295 x 1 slow off the board but no pain. Still about 10-12% down from my best but thins are moving along
Oh press
135×5 - a little pain
145×5 - less pain
155×5 - almost none
185×3 - wow that was hard
db rows 110 4×12
lying tates 60 5×12
db powercleans 15 3 x 12
ez bar curls ?
lying ext rotator 10 2×12
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