Week 4
Deadlift
145 * 5
235 * 3
285 * 1
325 * 1
375 * 1
415 * 1
455 * 2
Speed Deadlifts
375 * 3, 3, 3, 3, 3
A1: Stiff legged Deads
205 * 8, 8, 8
A2: Bentover Rows
205 * 8, 8, 8
A3: Underhand lat pulldown
150 * 8, 8, 8
A4: Arched back good morning
205 * 8, 8, 8
A1 - A4 done as a circuit. 60s rest between exercises, 120s rest between circuits.
Did some bicep work, but couldn't really feel the muscle today so after a few sets I decided that's enough for today. I learned a valuable lesson today. Never use a 55-pound bar and assume you can warm up the same way. It was crazy, even though the weights weren't that heavy, but the 55 pound bar was killer on the grip! That's cause the 55-pound bar was thicker, I think roughly a quarter inch thicker in diameter. Doesn't sound like a lot, but makes a whole world of difference hahaha I'm lucky I didn't tear a callus.
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