04/04/11 - ME lower body

All weights are in kilo's

1) Good Mornings - Resting on pins at waist height, concentric only, with conventional deadlift stance
Weight    Reps    Sets
Bar           20        1
40             3         1
60             3         1
80             3         1
100           1         1
120           1         1 - belt, notch looser than squat
140           1         1
150           1         1
160           1         1
170           1         1
180           F         1 - broke it off pins a few inches

2) Glute-Ham-Raise 40 total reps bw only
25 reps done with greater ROM than last week
15 reps done with same ROM as last weeks

3) Seated GM 5x10
Weight    Reps    Sets
Bar           10        1
40            10         1
60            10         3

4) Straight leg decline situps, with plate behind head 5x10
Weight    Reps    Sets
Bw           10        1
5              10        1
10            10        1
15            10        1
5              10        1

5) Grippers Captain of Crush - done while resting from situps
#1 right and left - 10 reps
#2 right and left - 6 reps