Foam roll: lower back, hamstrings, glutes, IT band
Warm up: band gm/lunges/band abductors/band adductors, 15 reps, 2 rounds
Deadlifts
100kg * 5
125 * 4
145 * 3
165 * 2 for 6 sets
110 * 5 for 2 sets (paused below knee for 5 secs)
4" rack pulls
135 * 12 for 3 sets
First 2 sets DOH, last set first 6 DOH, last 6 mixed
Reverse Hypers
BW * 15 for 3 sets
Shrugs
120 * 12 for 3 sets
cut the workout short as my lower back pain started really kicking in. i hope it's nothing serious.
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