Wednesday, November 7, 2007

Max Effort Deadlift

MES/DL
warm up - gm, low rows, face pulls, x walks, lat pull downs, leg swings
Rack pull DL above knee cap - pin #3 - quadded mini's
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
used straps
365 x 1
385 x 1
405 x 1
425 x 1
45*back ext - purple +55lb db- 3 x 10
Chest supported rows - 3 x 10 @ 70
Prowler x 2 @ 2plates (walked big steps)
Banded leg curls - 4 x 20 @ green
Hanging straight leg raises - 4 x 15
Band side bends - 3 x 15es @ green
Prowler - 4 x 2 plates
stretched really good

The Prowler is a sled I push with weight on it, I can tell I have not done cardio in awhile.
Her is a video of my 425lb rack pull with mini bands quadrupled, sorry I took forever to set up.
video

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