Powerlifting - Speed Squat/Dead
Tuesday 7/10/07

Seeing that we're ending on a peak week this Friday, we took it a little easier on the squat and dead today, so we will be better rested for the heavy sessions.

Squat - warmed up with bar, 2 sets of bottoms up kettlebell squats to loosen the hips, 135x8, 135x5, 135x3, 225x5, 225x3, 315x3

Band Box Squats - here we used the blue bands, thicker than the green ones we used last week. 225 plus bands x2 x4sets

Band Deadlifts - 135x2 x4sets

Kettlebell swings - 55lbx10 both hands on bell, 2 sets with each arm individually, and the last set i did them with both hands on the bell

back extension machine - 125x10, 140x10, 155x10

Lat pulldown - 180x6, 190x6, 200x6

dumbell row - 75x6, 85x6, 95x6

bicep curl olympic straight bar - 65x6, 85x6, 105x6

dragon flags - 2 sets of 5

Heavy bench is next on the list...