Gym regimen - March 2011

THURSDAY 9. MARCH 2011
A3: Hams and Back: 60 mins, 98kg

WARMUP: spin bike, deadlifts, leg curls, calisthenics

CIRCUIT:

Deadlift: 10, 8, 6, 5 @ 102.5kg, 112.5kg, 122.5kg, 135kg
[Volume for last week and this week:
1000 + 880 + 690 + 520 = 3,090kg / 28 reps
1,025 + 900 + 735 + 675 = 3,335kg / 29 reps]

Good mornings: 10, 8, 6 @ 55kg, 65kg, 70kg

CIRCUIT:

Stiff-leg deadlift: 12, 9, 6 @ 70kg, 80kg, 90kg

Lever pull row: 12, 9, 6 @ 85kg, 95kg, 105kg

CIRCUIT:

Leg curls: 12, 9, 6 @ 35kg, 40kg, 45kg

Yates row: 12, 9, 6 @ 65kg, 70kg, 75kg

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It was nice to go heavy on the deadlift again. My 6 reps at 122.5kg felt way too easy, so I jumped up to 135kg for my last set. I did 4 reps, then rested 5 seconds and decided to go for one more. Then I stripped the bar down to 90kg and did a few deads with the Olympic grip. It actually felt pretty nice. My grip training in paying off, since I held onto the bar better than last week. Next week I reckon I'll go for 140kg (maybe on a 105kg, 115kg, 125kg, 140kg spread). I did go a bit lighter on the other exercises, compared to last week, but I don't want to strain my lower back and I figure, meh, week by week, I'm improving on the "big lifts", so that's good.

I haven't seen my "stalker" lately, Maybe he's training at a different time, or maybe not even at the gym anymore.

I tried Yates rows tonight, too, and did prefer them to the barbell rows I did last week. I like how they use an underhand grip and allow me to stand a little more upright. Good pump in my lats. Even so, I think next week I'll just do chinups. K.I.S.S.!

Tomorrow (afternoon) is my shoulder, triceps, and traps workout––looking forward to it!