Foam roll: Whole body
Warm up: Band GM/Walking lunges/Band abductors and adductors, 2 rounds, 15 reps, no rest
1" Deficit Deadlift
60kg * 5
100 * 5
140 * 5
180 * 5
190 * 2 for 8 sets (rest time was 15-25 seconds)
Deadlift (from floor)
190 * 3 for 2 sets
Front Squat
100 * 5 for 5 sets (semi paused at bottom, last rep paused for 2 seconds)
GHR
5kg plate * 10
BW * 10 for 4 sets
Back extensions (on GHR)
BW * 50
Lat pulldown
85 * 20 for 3 sets
Rear delt machine
68 * 20 for 3 sets
Hammer curls
25 * 10 for 2 sets
BB curls
42.5 * 10 for 2 sets
Pulls were good and fast today. Lower back pain was only a 5/10, which was a pleasant surprise. Still, erred on the side of conservatism and didn't push the numbers. I pushed my rest times instead. Hope the back continues holding up.
No comments:
Post a Comment