forgot to do the DeFranco Agile 8, woops! I was already into my first set by the time I realized it. so excited to deadlift!
Deadlifts (all barefoot, no straps)
warm-up (double overhand, 1-2 min rest)
150 x 5
190 x 5
230 x 5
main (crossgrip, 2-5 min rest)
285 x 5
325 x 3 (put on belt for Set 5 onwards)
360 x 4
notes: Got to rock the bumper plates again tonight, so a bit more touch and go than usual, a faster descent. Belt was working hard keeping my lower back tight on that last set!
Assistance
Squats (Romaleos on, 60 sec rest)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
Leg Raises (roman chair, 30 sec rest)
10
10
10
10
10
post-workout: rumble roller on my IT bands, adductors, piriformis