Maximum Effort Squat & Deadlift
Sep 18, 2006

Monday

a.m. - Cardio = 22min. Treadmill intervals

ME Squat/Deadlift

warm ups - mobility stuff

1. Low Box Squat - 135x3, 185x2, 225x1, 275x1, 295x1 (PR)

2. Bench Press - 155x5, 135x5

3. Pin Pull (#3 pin) - 135x3, 225x1, 275x1, 315x1, 335x1 (PR), 365xmiss

4a. GHR - 15,12,10
4b. Reverse Sit Up - 15,12,10

That's it. Didn't do much accessory work cause' I was feeling pretty spent after maxing on the low box and pin pull. BTW-I am staying out of gear until just before the meet so these are all raw max effort lifts unless otherwise noted. I need to work my weaknesses and in deadlift it is conv. stance no gear, squat is low box no gear. Hopefully we'll see some carryover when I put the cheater suit on. Two more workouts then FL on Fri baby!! 11/18/06...