Powerlifting - Heavy Squat/Dead
Friday - 7/20/07

We had a little time constraint since Rob had some family to attend to early in the evening. All that we got done Friday was Squat and Rack pulls from below the knee.

Squat - warm up with the bar, bottoms up front squat with the 55lb kettlebell x8x2, 145x8, 145x5, 235x5, 235x3, put on my briefs, 325x3, 415x2, put on my suit, not too tight with the straps, a light knee wrap 535x2. it felt heavy, the reps weren't bad, but i was up the day before for 20hrs, and that most certainly didn't help at all.

Rack Pulls - 225x3, 405x3, 455x2


Saturday - 7/21/07

Very rare for me to do this, but we haven't done a lot of back work on our heavy squat days, so i came in after work for some back

Lat Pulldown - 50x10, 110x10, 190x6, 200x6, 210x6x2

Low row the the D-handle attachment (the wider one so your hands are just about a foot apart) - 180x6, 190x6, 200x6

Kettlebell clean and press ladders - 55x1, 55x2, 55x3... i did that series 3 times. gets the heart racing

Preacher curls on the Nautilus Nitro machine - 80x10, 95x10x2, 110x8

One more week of training, and this thurs and fri we do our openers for the bench and squat. i'm still working the numbers out in my head as to where i will open. we take a week off and then fly into Chicago....