Training 12/20, 12/22 and 12/23/12

12/20/12

Max Effort Lower

Weight - 211.2

4.5" Elevated Deadlift - 135x10, 225x5, 315x5, 405x3, 495x1, 575x1, 635x1
Back Squat - 135x8, 225x8, 225x8, 275x8
1.5" Deficit Deadlift - 135x8, 225x8, 315x8, 425x8
Rope Pull Thru - 135x3x15
TRX Ham Curl - 3x10

12/22/12

Dynamic Effort Upper

Green Band Bench Press - 8x3x250
1/2 Military Press - 135x8, 185x8, 225x8, 275x8
Rope Tricep Pushdown + Weighted Closegrip Pushups (+45) - 3x15 each
Lat Pulldowns - 3x12
DB Row - 125x3x8

12/23/12

Dynamic Effort Lower

Green Band Back Squat - 300x5x3
Green Band Deadlift - 350x4x3
Barbell Lunge - 135x16, 185x16, 225x16, 315x16, 365x10
Shoulder Supported Barbell Hip Extension - 225x8, 405x8, 585x15
Leg Press - 8 plates x15, 16 plates x15, 24 plates x15