May 16,2009 

  great workout adam thanks

10 sets of 80%of one rep max deadlift 2 to 3 minutes rest in between

  378 was my weight and that felt great right were it needed to be, perfect form and i handled the weight nicely.

Then kettlebell workout as follows clean and press 16kg-24kg-32kg.

  three reps each arm, with each kettlebell and that is one set. do 10 total sets

set 1

3/3 16kg

3/3 24kg

3/3 32kg

went very smooth work on max tension with each rep

waited 4-5 minutes each set

set 2

3/3

3/3

3/3

move a little faster through these, 32kg was tough sometimes had to wait a few seconds before next set.

set 3 

same thing little regrouping with the 32kg bell after 24kg bell

set 4 

16kg, and 24kg, wewnt smooth 32kg was tough and only got 2 on left side. made it up after right side was done

set 5

3/3 each bell, these were smooth even 32 kg got all tree.

set 6

3/3

3/3

2/3 with 32kg bell, left side only two, finish the third after right side

set 7

4 minut rest

3/3 on each bell

set8

3/3

3/3

2/3 32kg    my left side is weaker than my right in one arm movements, that will change with your help adam.

set 9 

3/3

3/3

2/3 left missed. after 24kg rested for 20 seconds before i went at the 32kg bell

set 10

3/3

3/3 

1/2 32kg dropped and finished the workout off with the 24kg bell

workout started at 10:30pm ended at 12:30 am 

adam that was a good one i feel it in my back , thanks for your help. i felt really good through this workout and really enjoyed it .