Was not sure how this would feel after my rhomboids got destroyed last night.  But was ready to give it my best shot.  Went in there with no rush, took generous rests, and just wanted to get comfortable.



warm-up foam rolled IT Bands, Adductors, Piriformis; back roll to V sit; prone spinal twists

then I saw the DL platform was open, so I rushed over and claimed it

Deadlifts (no straps, barefoot)

warm-up (2 min rest, double overhand)

170 x 5

210 x 5

250 x 5

main (belt goes on, 2-5 min rest)

295 x 3

335 x 3 (change to crossgrip)

380 x 5



notes:  skinned my knee on the last set, so I stopped it there.  Did not want to bloody the bar.  Need some knee-length socks, stat!


Squats (Romaleos)

warm-up (change weights and go again)

125 x 5 (narrow, paused)

155 x 5 (narrow, paused)

185 x 3 (narrow)

235 x 1 (medium stance, belt came on)



main assist (60-90 sec rest, medium stance, belt)

280 x 3

280 x 3

280 x 3

280 x 3

280 x 3


Optional Abs:  Hanging Knee Raises (30 sec rest)

10, 10, 10, 10, 10

notes:  grip felt good so bypassed the Roman Chair to do them hanging-style.


post-workout:  15 min stairmaster