Back and Deads

12/19/12


I thought I was finally over the flu but at work Monday night I started feeling real bad and ended up taking Tuesday and Wednesday off sick and just stayed in bed the whole time.  Today I feel good enough to go back to work again and decided to get my back and deadlift workout in.  All in all I didn't feel TOO bad but recovery was definitely down a bit.  I also decided to add axle hip thrusts to my workouts to help with lockout and really liked the feel of them.  My bench feels about 4-5" too tall for this though which really made it challenging to get into position.  That's the main reason I didn't use more weight.  I'll get something set up lower so I can take full advantage of this exercise.

Deadlifts-5x5
135x5
185x5
225x5
275x5
325x5

Pullups-5x as many as I can do
3
Shoulder hurt a bit so I aborted these here

Axle Rows-5x10
65x10
105x10
155x10
155x5 drop to 105x10

Axle Hip Thrusts-3x10
15x10
105x10
125x10
I really liked these and will up the weight considerably once I set up a lower bench

Barbell Shrugs-5x10
135x10
225x10
315x10
365x10
405x0-my right wrist didn't like supporting this much weight so next time I'll up the reps to make the lighter weight more challenging.

Grippers (MMS) left only
Warm-up
Trainer x20
#1.5x10
GHP5x5

GHP6 (MMS) explosive singles with 2 second overcrush
5x1

GHP5 (MMS) 5x5
5x5

IMTUG-5x5
#5
5x5