##Training (had to wait all day but finally made it to the Y a little before 5)
Deadlift–couldn’t believe the platform was open
135 x 5 + 5 RDL’s
165 x 5 + 5 RDL’s
195 x 5 + 5 RDL’s
235 x 5 + 5 RDL’s (I actually do the RDL’s first)
275 x 3
315 x 3
355 x 1
390 x 1 ™
435 x 1
And then I thought I’d try again…
465–New PR, but not done yet. I felt too good
That almost counted… stupid hand slipped. So I grabbed the straps.
Success! 5 Plates!
_I was supposed to do high pulls next but I figured my back had enough pulling.)
Pull-Ups:
3 x 10, 9-3-2 (double rest/pause)
Hip Abduction/Adduction Machine between pull-ups
3 x 12 ea way @ 110
Hammer Strength Iso Pull-Down:
180 x 5
210 x 5
220 x 4
230 x 3
220 x 5
230 x 4
240 x 5
Ab Coaster (little apparatus that allows loaded reverse crunches):
3 x 12 @ 60 (that’s all it’ll hold, three 10’s per side)
EZ Bar Curl:
3 x 10 @ 80
Side to Sides:
2 x 15 ea side between sets of curls
I rarely do straight sets on isolation exercises like curls but after pulling 5 plates I didn’t really care.
##Conditioning
2 lap dynamic warm-up (1/3 mile)
4 laps of run the straightaway and walk the curve (2/3 mile)
I thought I was running at about 80% effort but it might have been a little harder than that. The sad part is that my speed was only at about 70%. My legs and abs were tired from lifting so running was a bit harder than usual.