21/03/11 - ME baby...to the MAX

Monday - Lower body Max effort day

1) Low Box Close stance squat (deadlift stance) 2-3" below parallel
Weight      Reps      Sets
Bar             10           1
40               5            1
60               3            1
80               3            1
100             3            1
120             1            1
140             1            1  - added a belt
150             1            1
160             1            1
165             1            1

notes - I am very weak at this movement, but looking at the video later I don't think I was at my absolute max

2) Glute Ham Raises 30 total reps done with limited range of motion, and will build up to full range.

3) Plate in each hand lunges 3x10 for each leg
Weight      Reps      Sets
BW            20         1
10x2          20          1
15x2          20          1

4) Seated rounded back goodmornings 3x15
Weight      Reps      Sets
Bar             10          1
40               15          1
60               15          1
80               15          1

5) Weighted decline Situps   3x10
Weight      Reps      Sets
Bw              10         1
5                 10         1
10               10         1