1 Hour 50 Minutes
1)Deadlift to Knees
(50%)270x4
(60%)320x4
(70%)375 (belt on)x4 x4
(75%)400x4 x4 x4 x4
2)Bench Press
(50%)150x6
(60%)175x5
(70%)205x4 x4
(75%)220x3 x3 (wrist wraps on)**
(80%)235x2 x2
(75%)220x3 x3
(70%)205x4
(65%)190 (wraps off) x5
(60%)175x6
(55%)160x7
(50%)150x8
3)Slight Incline DB Flys
20x10 x10 x10 x10 x10
4)Rack Deadlifts (3" below knees- 3rd pin from bottom + aerobic step)
(60%)320x5
(70%)375 (belt) x5 x5
(80%)430x4 x4 x4 x4
5)DB Static Lunges
40x5 x5 x5 x5 x5
Recovery: Contrast shower (cold/hot) 15s/45s x4
Notes: **Today was the first day since last summer when I was able to bench anything over 135 without pain in my left "arthritic" wrist. At the suggestion of some of you guys and others, I've been working on keeping the wrists straighter rather than letting them get cocked back, and apparently this has been helping. Usually I use wrist wraps on every set, so I don't even bother noting it in my logs. I'll continue to work back into not using them for most sets....slowly, though.
Everything felt strong today.
Elbows were a little sore, but nothing I haven't felt before.
-Matt
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