Julie's Training

[juliediss]

11/25/10 Deadlift day

Warmed up starting with 135lb then worked up to 5's

305lb for 5reps 3sets

I decided to work up to a few singles:

315 x 1
335 x 1
345 x 1

Suspended Good Mornings:

135 x 8
155 x 5
185 x 4
205 x 1
215 x 1

Reverse hyper 4 sets of 6 reps while holding a 90lb DB

Cable pull throughs

Shrugs:

80lb DB 12 reps
90lb DB 12 REPS
100lb DB 12 reps

[juliediss]

11/28/10 Squat day

Warm ups

235lbs 3 reps for 3 sets

Threw on green bands and worked up to a single:

135x2
185x2
225x1 3 sets

Speed pulls against blue bands from a 3inch box:

105x1 2 sets
185x1 for 10 sets

[juliediss]

11/30/10 Bench

135x 3 reps
140 x 3 reps
145 x 3 reps

Added 40lbs of chains

105x 1
120 x2
125x 1
130x 1

3 sets of 8 of "buffpresses"

[juliediss]

12/2/10
Deadlift night

Warmed up for a while

Working sets;

315x3
325x3
335x3

Chain work:

235x1 (with 40lbs of chain)
235x1 (with 80lbs of chain)
275x1 (with 80lbs of chain)
315x1 (with 80lbs of chain)

Rack pulls from a 2 pin:

245x1
305x1
315x1
335x1

[juliediss]

12/5/10
Squat day, stayed at god because Scott was at the Diablo Barbell meet

250x1
260x1
265x1

pause squats

185x 5 for 4 sets

Walk Squats

135x1 sets 10 yards
155x3 sets 10 yards

Leg Press

315lb x 8
405lbs x 6
495lbs x 2
545lbs x 1

Calf and Hamstring work

then a little cardio to end it all off