Deadlift - sumo/beltless
70(154lbs)x5
110(242lbs)x4
140(308lbs)x3
190(418lbs)x2x3
200(441lbs)x2
210(462lbs)x2x2
220(484lbs)x2
240(528lbs)x2
210(462lbs)x2
Squat - hb/beltless
60(132lbs)x5
100(220lbs)x3
130(286lbs)x2
150(330lbs)x1
170(374lbs)x1
Power Shrug
60(132lbs)x5
100(220lbs)x5
145(319lbs)x5
165(364lbs)x5x2
Seated Row
120x10
140x10
160x10
180x10
First day over 200kg in awhile on deads, no pain either! took my stance in a little, and hips a little lower, more upright posture seems to take the stress off of the lower back, not really looking to push my deadlift right now, just work the volume and stay healthy
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