Friday 10/19, Base Building

Phase: Base Building
Emphasis: Strength, strength endurance

Session 1:
Warmup:
1000 m row
2 x 10 squat
2 x 10 ohs
1 x 15 squat, press, rdl, goodmorning
Then:
Deadlift:
1 x 10 x 135#
1 x 8 x 225#
1 x 1 x 275#
5 x 1 x 315#
Then:
50 x Deadlift @ 225#
Then: durability work
2 x 5 rdl @ 135#
2 x 5 sld @ 135#
Some Pullups
Then: cool down
1.5 mile walk @ easy pace
Foam roll
Static stretch
Hot shower

Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 4000 cals
Comments: legs are still extremely sore from Tuesday.