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4/20/2012 3:20:19 PM -
Day 3 Week 5 - DL's & Squats VID

This was definitely one of my top 5 toughest workouts since I have started powerlifting. The final set was so brutal, I can only imagine my form was disgusting. I had a massive back pump, legs were burning, and my shoulders were raw from the bar sitting on them for so long per set during the squat section...

It felt awesome to get through it though. Check it out:

Warmed up

bar x 20
135 x 5
225 x 5
315 x 5
Metal KING SUMO Deadlifter
405 x 3
495 x 4 sets x 3 reps
*Something I don't think I have mentioned is, when I do these competitive lifts, I always tend to vary my stances so not be dependent on always being in perfect position come game time. This week, I worked on going slightly wider every set...

1.5" deficit Pseudo-SL sumo deadlifts + 180lbs chain
315 + Chains x 4 reps
395 + Chains x 4 reps
375 + Chains x 5 sets x 4 reps
*5 sets of this just left my lower back loaded with blood.

1.5 squats + 80lbs chain w/briefs on
*Wore jack suit bottoms
325 + Chains x 4 reps
405 + Chains x 4 reps
385 + Chains x 5 sets x 4 reps
*Being in the hole 8 times per set is just brutal. Let alone 6 total working sets of this??????

Again, the amount of work was amazing. Building character up in this mutha.......

Al Caslow

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