A Top 40 Weightlifting Blog

Friday, December 05, 2008

Friday Dec 6 Deadlifts

My back is beginning to feel much better. Although my sumo deadlifts are kinda weak right now my back feels better for lifting this way.

Warm Up - 10 minutes Arc Trainer.
Sumo (very wide stance) Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps.
Sumo Squats over bench - 365lbs/3 reps, 365lbs/3 reps.
Sumo Deadlifts - 225lbs/3 reps, 315lbs/3 reps, 405lbs/miss, 315lbs/1 rep.

Core Work
Elbow Plank - 1 minute.
Side Plank - 30 sec.
Side Plank - 30 sec.
10 sec Hold Crunches - 10 reps.
Hanging Knee Ups - 12 reps.
10 sec Hold Crunches with feet up - 10 reps.
Hanging Knee Ups - 12 reps.
Twists broom handle - 40 reps.
Hanging Knee Ups - 12 reps with 2-3 sec pause knees up.

My abs are sore right now. Something I haven't felt in my work outs for some time. My back feels much better for it. I did the sumo squats @ 365lbs over a bench for safety. I had no spotters. Even over the bench I was just slightly above parallel for all sumo squat reps. Now I rest. Have a great week end.


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