14/01/11: Progressive Pulls

Deadlift Day:
BW - 110kg

NB: Lower back still injured from previous squat'n'dead day, so have decided to divide the two lifts up to different days.

For deadlifts I have planned to use a modified progressive pulls program as writen by Marty Gallagher, found here:
http://www.dragondoor.com/articler/mode3/256/

But with the variation of singling up on the deadlift, for 3 weeks.

Well anyway.

14/01/11: Friday

1) Powercleans
Weight     Reps     Sets
60kg          6           1
70kg          6           1
80kg          6           1

2) High Pulls
Weight     Reps     Sets
100kg        6           1
120kg        6           1

3) Deadlifts
Weight     Reps     Sets
140kg        1           1
180kg        1           1 - added a belt
220kg        1           1 - felt far too heavy
240kg        1           1 - grinder but not full out, back felt great after this

4) Stiff-leg deads
Weight     Reps     Sets
180kg        3           1 - no belt, back felt very odd
160kg        6           1 - added a belt

5) BB Rows (to lower pecs)
Weight     Reps     Sets
80kg          6          1
70kg          7          1

6) Pullups with a 10sec dead hang inbetween (and before start) each rep (used straps)
BW x 3