IP Program 09-Apr-2014 S1 Week 2, Day 5

Was short on time, so I ran through this in 30 minutes.
Skipped mobility and stability warmup.

Deadlift 
2x8x95lb
3x135
3x155
3x175

Step ups 2x8 onto bench (did these between deadlift sets)
Cable Ab Pull downs 3x10 100lbs - seemed too easy.  I'm not sure how to do these.
Alternating Dumbbell Bench Press 
10x20lb
10x25lb
5x30lb
5x35lb

Supported Row - face down on incline bench
10x10lb - Way way way too light
5x20lb- better
5x30lb good weight

Side Bridging 3x30sec e/s - Last set was brutal.  Only made it 20 seconds before I dropped and went back up.

Bicep Curl 
8x15lb
8x20lb

01-Apr-2014 Started IP Program

Started an 8 week program written by Will Heffernan (Informed Performance)

Week 1 Day 1

S1

Mobility & Stability Warm up

Dead lift

2x8 @95lb

3 @115

3 @135

3@155

3@175

First day dead lifting heavy in about 6 months. 175 felt heavy but maintained form. Couldn't have gone much heavier. 

Step ups 2x8

Overhead press

2x8@45lb

3@55

3@65

Had to stop there because baby got hungry. 65lb felt ok but wasn't going to add any additional weight. 

Overall felt good to get back in the saddle after several months of doing nothing because I was pregnant and walking across the parking lot was a workout for me. Especially felt good to do mobility. My body is pretty whacked. I needed that more than anything. Also need to go to chiropractor to straighten out my hips.