A moderately heavy day, OR a hard and heavy day (if you missed yesterday), OR a dynamic day with 50-60% of your 1RM. Your choice, but choose carefully based on how your lower back feels.
Deadlift 3-3-3-3-3 reps
And hey, we had a longer effort yesterday and will have a medium time frame tomorrow (AMRAP in 15). Feel free to get a good warm up, hit this, then have a nice mobility session afterward. DON'T overdo it, smart peoples...
Here's a great review of a book we referenced some time back. Dr. Michael Eades gives some thought (and support) to Wheat Belly.
3 every minute for 12 minutes @ 135# and then 50 reps on the hyper machine
Posted by: Angela | September 28, 2011 at 07:47
Steph! When did you sneak in the last pr? You were at 235 last time I looked....rock on!! Congrats....all the ladies tonight were on fire, I just took it easy....everything is racked! Funny, what I did was still super hard and far from my max. Whatever...all good stuff! 95/115/145/165/185
Posted by: Betsy | September 27, 2011 at 22:28
85/105/125/145/155 failed at 165.
Denise, you rocked it.
Posted by: Suzie | September 27, 2011 at 21:02
Way to kill it Steph! You amazed me.
Posted by: Suzie | September 27, 2011 at 20:13
135/155/185/205/225
Then: 235x1, 255x1 (PR!)
Thanks to the 6pm crew for the cheers!
Posted by: Steph | September 27, 2011 at 19:32
Real slow and easy. 115/115/125/125/125
I am sooo sore!
Posted by: Joseph Aihara | September 27, 2011 at 19:27
Denise..... Way to go!!! Stong lady in da hizzy!!!
Posted by: Blair "Broken Back" Gabler | September 27, 2011 at 19:21
135/155/175/195/205/210
Posted by: Denise | September 27, 2011 at 18:27
160/175/185/210/235
JUST KIDDING!!!!!
Way to go kids.... Today was my rest day (Well cardio day)!!! Will.. way to kill it my friend....
Chris B. Way to go Stud!!!
Posted by: Blair "Broken Back" Gabler | September 27, 2011 at 18:13
Sumo dead lifts 3reps on the minute for 12 minutes 115#
And sore as hell.....I need a massage and ice !!!
Posted by: Brig | September 27, 2011 at 16:36
245 x 5, 275 x 5, 275 x 5, 295 x 5,295 x 5
still working on position..tough to work with all that chatting going on...honestly, I hope you people that come just to get your picture taken and blab would...ok, you know I wouldn't have it any other way!
very nice showing will!
Posted by: Jud | September 27, 2011 at 14:30
Yesterdays 34:36
Posted by: will | September 27, 2011 at 14:16
Woo-hoo, Chris!
Posted by: Snack-toteing Suzie | September 27, 2011 at 12:55
135/185/205/215/225 plus 2 single reps at 245. New PR.
Old pr was 235#
Posted by: Chris B | September 27, 2011 at 10:44