**Wednesday June 10, 2009**

Warm Up

Shitty weather, so I did the magnificent mobility warm up.

Plyos

RFI Unilateral Linear Line Hops 2 x 10 seconds

Set 1: Left foot - 24 per side, Right foot - 20 per side

Set 2: Left foot - 23 per side, Right foot - 19 per side

My right side sucks...

2:00 rest between legs and sets.

Weights

Romanian Deadlift

Bar x Whatever

40 x 8 (88 lbs)

60 x 5 (132 lbs)

80 x 5 (176 lbs)

95 x 2 (209 lbs)

**105 x 8, 7 (231 lbs)**

Plus 10kg (22 lbs) and 1 rep on the first set, awesome

ISO Unilateral HF Squat

Bodyweight x 10 seconds

Bar x 10 seconds (44 lbs)

40 x 10 seconds (88 lbs)

50 x 10 seconds (110 lbs)

60 x 10 seconds (132 lbs)

**65 x 10 seconds (143 lbs) Baseline PR**

I got a clock that I can look at, so it's much less awkward than using my watch. Very close to my bodyweight with these, I'll definitely hit BW for 10 seconds next time, I had to do so many sets that my hip flexors and glutes were nearly dead by the time I got to them last couple of sets. Oh yeah, these CRUSH my hip flexors and glutes, probably the best thing ever for correcting anterior pelvic tilt...

Dumbbell Row

20 x 8 (44 lbs)

**35 x 6, 5 (77 lbs)**

Bench Press

Bar x Whatever (44 lbs)

40 x 8 (88 lbs)

60 x 6, 6 (132 lbs)

I toyed with the spotters in my rack and they can be set at the exact height I need to bench alone safely, also narrowed by grip a bit so that I can use the hold above, which mean I can get the bar out of the rack much easier. I left one in the tank the first set, and went all out on set two, strength gains are going to come rapidly here.

ISO Unilateral Abs W/ Bench (need to think of a less verbose name for these...)

+5kg x 20 seconds per leg, no rest between legs

1:00 rest

+10kg x 20 seconds per leg, 1:00 rest between legs

I like this exercise a lot. It's way harder on the hip flexors, and the abs.

Awesome workout, I felt so good after this session, I don't know why.