One last piece of misery before enjoying the weekend and the Fathers Day merriment.

Deadlifts (2 min rests during warmups, 90 sec rest during working sets)

160 x 5
200 x 5
*belt on*
240 x 5
300 x 3
300 x 3
300 x 3
300 x 3

notes: during the warmups, I took longer rests, and stretched out and released and warmed up my low back. Then reduced the rests for the working sets to up the intensity.

Deficit Stiff Legged Deadlifts (60-90 sec rests, belt stayed on)

130 x 8
180 x 8
200 x 8
140 x 8

notes: kept my belt on for these to support my low back a bit more. it worked, lol.

Pallof Press (30 sec rests)

4 plates x 20 per side
4 plates x 20 per side
4 plates x 20 per side

notes: this had the side benefit of warming up my sore shoulders a bit. and if I squeeze my pecs, I can get some soreness in the inner pec area

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

notes: getting better at the MMC on these, contracting the glutes properly makes this exercise so much more intense

Seated Cable Closegrip Row (30 sec rest)

150 x 12
150 x 12
150 x 12

notes: traded sets with a lady who was also using the station

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