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6/24/2013 3:40:29 PM -
week 4 day 1 - deads and bench

Was in Denver for work and got a session in at armbrust gym where Phil Heath trains. The place is awesome. Tons of great equipment, all kinds of folks very well conditioned.
anyways, starting a new phase so changed up some things.

Check it out:

warmed up

1.5 deadlifts
135 x 5 reps
225 x 5 reps
315 x 4 reps
345 x 4 reps
315 x 4 reps

Shoulder Press (Seated)
105 x 4 x 8 reps
DB Lateral Raises
25 x 3 x 15 reps
Internal Rotation
15 x 3 x 10 reps
Rear Delt Fly
55 x 3 x 10 reps

the 1.5 deadlifts will dramatically help with lockout by helping you increase the work in the hams, glutes and lower back. This is achieved without destroying yourself. I really like the 1.5 movements for that reason. That I think, besides grip, blocks or partials are worthless. I have had zero transfer from them. I see 800lb pulls off blocks for guys deadlifting 565.

The shoulder press, I'm using a neutral grip to help with the AC inflammation. I think part of the issue with my shoulders is, they are weak. So there you have it.

Al Caslow

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