Sunday, November 9, 2008

More Deads with Chains

Weight: 180 lbs

This is minimalist and as beautiful as it gets:


John Coltrane: Naima

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 15 lbs) x 1 x 10 Reverse Hyper on home-brew setup

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

Elbow complex: 2 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

Deadlift (lbs)
240 x 1 x 3 Conventional plus 38lbs chain
215 x 1 x 5 Conventional plus 38lbs chain

The goal was 5 but I settled for 3 with the 240. The 215 was fairly easy. The good news is my right shoulder and peck are fine.

5 comments:

Mike T Nelson said...

Nice work as always!
Rock on
Mike N

Martin Schap said...

Great session. I use chains on my front squats sometimes but have never tried them on deads. WOuld like to give it a go and see how it feels.

Frankie Mecono RKC said...

Keep up the good work.

Franklin said...

mike,

Hey thanks man, chains are great way to work around sticking points.

martin,

Never thought about using them for front squats but it makes great sense.

frankie,

Thank you sir!

Colin said...

Brutal training and sweet, sweet music - like Gallaghers thesis/antithesis, I like it.

Great stuff as usual.