12*21*11 Strength 2*1*1*2 Push/Pull

Standard Warm-up:
spent some extra time working on my Calves and Achilles.


Overhead:
bar x 10
135 x 5
225 x 5
325 x 3 x 5

Dead Lift:
135 x 10
225 x 5
315 x 5
405 x 5
505 x 5
555 x 2 x 10

* I need to adjust my estimated max.  Basing this off of my 555 x 10 RM gives me a 730 est 1 RM.  There is no chance in sweet hell that I can pull any thing near that. Those are all touch and go and so I know it does not work as good as it does for the other lifts.  So I am going to drop the weight down to something a bit more realistic.  I will base my workouts off of 650 max.


Pull ups:
3 x 10


Single arm rows: @ 200#s
3 x 10

PWO:
contrast x 5 rounds or until LBP goes away.

I am trashed after this workout.  I am having pain Achilles I think I need to do some ART work on both.  time to smash the lacrose ball.