Sunday, February 24, 2013

WSFSB III: Deadlift

Conventional Deadlift: After two weeks of maxing out (5 and 3RM), I did the 5/3/1 thing and computed numbers based off of 90% of a 365-lbs calculated max: 145x5, 195x5, 245x5, 260x5, 280x7 (Rep Out Set):

Pallof Press Isometric Holds: 30 pounds for 4 holds each side

Bulgarian Split Squats (Front Foot Elevated): BWT x 7x4
LifeFitness Seated Calf Raises: 105x9x4

Decline Situps: sets of 12, 10, 8, 6 reps

Hoist Roc-It Leg Curls: started at 79x6 and worked up to 214x8 reps.

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