Monday, June 10, 2013

Cube Week 7 Deadlift Reps 10th June 2013

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.

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