Week 12 Day 3

Warm up
Jump rope
100 Double Leg
25 Right/25 Left
50 Alternating
100 Double leg

Stretches

Pause Squats
45 x 10
135 x 5
195 x 2 x 5

Deadlifts
135 x 5
175 x 4
210 x 3
245 x 2
315 x 3 x 1

Shrugs
135 x 50,40,10

Decline situps
4 x 12

Conditioning
Treadmill Run
9:00 minutes at 6.7 at 1% incline

Pause squats felt very light and were a great warm up for the deadlift.  315 was my final set for deads today, and I was working in with someone else, and I was tired of constantly switching the weights, so I did all my singles at the top set of 315, instead of working up to it.  Conditioning was horrible today.  I need to get use to doing my conditioning after my workouts again.  Might need to lower the speed next week and work it back up.