For Monday 11-23-2009
W/ RaySunshine
Warmups
Deadlift: work up to 300x5, 345x5, 390x7 (5)
Box step-ups: 3x12/ 55, 65, 75
Pull through squats: 3x15-20/ 100, 120, 140 Supersetted w/ "Prison-bar" pulldowns with a very wide grip: 4x15/ 150, 160, 170, 175x10/ 145x5
*My forearms were so pumped up after the step-ups that when it came to the pulldowns my grip was failing!
45* reverse hyper w/ short strap: 3x15/ 400, 490, 580
Landmine: 3x10/ 45 Supersetted w/ Ball crunches 3x15
Note: I have been doing "extra reps" on the last set of the main exercise (example: 390x7 instead of just 5 reps). The 531 program is written so that on the last set, one may just do the reps dictated by the program (5, in this case). Or, if one feels especially "froggy", one can perform more. The key is listening to one's body. I usually will leave one or two reps "in the tank" instead of going to failure. My reason for this is to avoid injury, plain and simple.
My no-good training partner, RaySunshine, grunted out 8 reps with 470. And I hate him.
So far so good,
Ed T.
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