This weeks lifting work - not saturday

by Ryan Nielson, Saturday, January 09, 2010, 19:09

Past weekend did highland games contest. No big pr's except on 56lb. WFD I threw it at 22'5".

Monday morning deadlift work

Just did the required 5-3-1 work set today will save a rep max for next time

1) deadlift
135x3
225x3
315x3
365x3
395x5

2) seated good mornings
135x10
225x10
315x10
365x10 nice PR

3) ab wheel
3 sets of 10

--------------------

Monday evening bench work

bench didn't feel that super but just felt like working up to a heavy single for some reason. I think I can hit this for 3 when I'm on a better day.

1) seated log overhead lockouts w/ 2 sets of monster minibands (adding about 90lbs)
120x3
140x3
160x3
180x1
190x1

2) bench press raw
135x5
185x5
225x5
280x5
315x1
340x1
365x1

here's vid http://www.youtube.com/watch?v=zmwjj0fePbY

3) dumbell row no straps
85x10
155x5
165x5 pr
185x3 hand slipping out

Thursday squat
-worked up to 350x5 on raw close stance squat
-front squats up to 275x5
-neck work and abs