Wednesday 8 October- week 3
Axle Block pull (16 inch deadlift) - 3 mats
60 x 5
100 x 3
Mixed grip
140 x 2
Add straps
160 x 1
Belt
180 x 1
200 x 1 moved well
210 x 1 good rep (462 lbs)
220 x 0 glued to the floor (484 lbs)
220 x 0 glued to the floor
180 x 8 - 2 more than last week to try and salvage something from the session. These were not what I wanted, lower back was trashed.
Back Extension 45 degree
Holding 25KG plate
3 sets of 10
Lower back was pumped solid after this.
Lateral raise side
12.5 x 14 x 3 sets
Pump.
Lateral raise rear
12.5 x 14 x 3 sets
Pump
Dumbell seated overhead press
20 x 28
One more rep, very pleased with my self. Shoulders were pumped hard after this.
Ab wheel (from knees)
3 sets x 10, 10, 10 - more ouch these never get better
Hanging knee raise (slings)
3 sets x 15, 15, 15
and even more ouch.
And that is Wednesday workout done. Not really happy with the results but the effort was good.
Axle - 200 and 210
Axle 180
