Gym regimen - March 2011

17 MARCH 2011
A3: Back and Hamstrings
55 mins, 97.5kg

WARMUP

CIRCUIT:

Good morning: 10, 8, 6 @ 60kg, 65kg, 70kg

Deadlift: 10, 8, 6, 4 @ 110kg, 125kg, 140kg, 150kg
[I think I did 5 reps on the 4th, but I will err on the side of humility.]

Leg curl: 12, 10, 6 @ 30kg, 35kg, 40kg

CIRCUIT:

Lever bench row: 12, 9, 6 @ 85kg, 95kg, 105kg
[Seat lower than last week --> better pump!]

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

CIRCUIT:

Glute/Ham extension: 10/10, 10/10 @ 50kg

Chin-up: 12, 9, 8
[Negatives on 9th of 2nd and 7th and 8th of 3rd.]

•
New PR on the deadlift! Felt good. Used the Olympic hook grip. Also felt good, though there was some soreness on the thumb metacarpal on the last few reps of the 3rd set. Not a place I normally have a callus, but it will just take a few weeks. I want to save it, for now, for DLs over 140kg, thus still training my grip with a standard overhand grip for anything under 140kg.