warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (2-3 min rests, SABOs)

200 x 5
240 x 3
280 x 1
*belt on*
300 x 11

notes: could have squeezed out a few more maybe, in retrospect.

High Bar Squats (2 min rests, romaleos, BDs)

*belt on*
220 x 5
255 x 3
290 x 4

notes: I stopped because my left knee was giving me a lot of grief. I probably should have warmed up the knee better first, because by the time I got home after the workout, the knee felt fine again

hyperextensions (30 sec rests)

10, 10, 10, 10, 10

hanging knee raises (30 sec rests)

8, 8, 8, 8

notes: hanging was just as much of a test of my shoulder health as anything else. felt good.

Advertisements