[MindPower]

Week 1
THURSDAY 15-1-09

- Foam Rolling
- hip flexors were very sore
- right hip was very sore also

- Mobility Work

a - Deadlift (thick bar)
45kg x 10
85kg x 8
105kg x 3
135kg x 1 (297lbs)
115kg x 3 x 6 (253lbs)

b - walking lunges
20kg x 16 x 1
40kg x 16 x 2

c- good mornings
b x 10
40kg x 10
50kg x 8 x 1
- stopped here due to hip/back pain

d - abs circuit x 3
reverse crunch x 10
russian twist x 30 (10kg)
burpees x 10


Notes:
- deads were easy, following prelipins chart, it worked really well last time

- never really done gm's before, form got better as I went along.
upper back seems to be the weak point with them. dont know if thats weird or not. will keep working with them

- wanted to use the sled but forgot to set it up, so did lunges instead

- sore hams/butt/lower back today