Strength I, Workout C-4 (how appropriate)
Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg
Work:
--deadlift (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 215lbs, 1 @ 255lbs, 6 @ 225lbs, 1 @
300lbs*, 12 @ 135lbs, 15 @ 95lbs
SUPERSET
--Romanian deadlift (3x8-10, 311, 0RI) - 10 @ 95lbs, 10 @ 95lbs, 10 @ 95lbs
--static lunge (3x8-10ea, 311, 90RI) - 10 @ BW, 10 @ BW, 10 @ BW
SUPERSET
--good morning (2x10, 222, 0RI) - 10 @ BW, 10 @ BW
--reverse crunch variant (2x10, 222, 90RI) - 10 @ BW, 10 @ BW (on flat bench today)
* denotes a 300RI prior to the set (versus the prescribed 180RI)
Notes:
--I'm just not going to say anything about the deadlifts today other than it sucks that this was the last round for this during this phase, I like the 1RM sets, and I could probably could've put that bar through a brick wall (in a good way) after that second 1RM set
--After tomorrow's workout post, I'll post a summary of the entire phase (pending copyright issues with the book) to give a clearer picture of my progressions--it'll just look like my workout log that I take and use at the gym.
--I totally had a few other things to say, but I'm too high off that pull to remember it right now. I know I have to read through the endocrinology chapter sometime in the next two days. More later.