Wednesday 10/07/2009 ***Deadlift***

Heavy Deadlift 1-1-1-1-1-1-1 reps

Keep in mind that 1 Rep Max Effort Reps produce some of the most favorable adaptations muscularly, neurologically, psychologically and additionally  significantly benefit the connective tissue, ligaments, cartilage and bone. However keep in mind there is one BIG caveat! 1 Rep max effort lifts also carry the greatest chance for injury to all the systems and tissues that such efforts benefit. So unless you are in the advanced to elite category when it comes to the Dead Lift scale back your weight and your ego. Work on Heavy Doubles and Triples. Improving your form and working at 60% – 85% of your approximate 1 Rep Max still carries significant benefit with a much lower likelihood of injury. As Mark Rippetoe says, “Don’t be pig-headed”!

We are having a POSE Running Clinic on Saturday 10/10/09 at 10:30am. Click Here for details and to sign up space is very limited so sign up early.

Our Group workouts today are at 6:00am, 7:00am, 5:00pm, 5:30pm, 6:00pm

Comments

randy(author comment)

7th October 2009

at 11:06 pm

chris: all @ 325
diane: 135-135-140-140-145-145-145 (pr!)
adrian: 135x5x3 155x5x3 165 165 (pr!)
jim: 7 sets 155x3 (pr!)
alex: 165x3 8 times
jaimie: 195 205 215 215
eric: 230 230 250 270 280 290 300 (pr!)
erik: 225 225 275 325 365 385 405 fail
brayden: 95x3 115x5x2 125x5 145x5 155x5 175
hallie: 35x10 55x10 75x10 95x5 95x2 95x2
sandy: 95x3 115x3 115x2 125 135 145
katie: 95x3 115x3 115x3 125x3 135x3 140
mike: 315 345 365 (pr!) 385/175 fail 375 (pr!) 315x3
zach: 315 345 365 385 415 (pr!)
aaron: 85x2 112x2 132x2 162x2 182x2 182x3 202x2 212x2 232x2
steve t: 115x5 135x5 155x5 165x5 175x5 185x5 195x5
darron: 105x5 145x5 165x5 185x3 185x3 205x1 (pr!)
heather: 175 185 195 205 210 215 (pr!)
kevin: 105x5 125x5 125x5 125x5 135x5

hollis: back squat 5x145/165/175
5 rounds 10 minutes: 5 #95 hang cleans, 7 #20 box jump 9 double unders

neil: deaflift, press back sqaut

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