Hey man...you haven't pushed your deadlift in a while. Back still not good?
bench
135 x 10
195 x 8
225 x 5
255 x 2
275 x 1
275 x 1
275 x 1
275 x 1
265 x 1
155 x 3 x 9 sets ( for speed, 30 seconds rest between sets)
chins - dead hang 3,2,2,2
sled push - 265 lbs - 40 yds
sled pull /backwards 265 lbs - 40 yds
sled push - 310 lbs - 40 yds
sled pull/ backwards - 310 lbs - 40 yds
60 lb dumbbell pullover - 20 reps
Hey man...you haven't pushed your deadlift in a while. Back still not good?
Ha. I hear ya...but don't be too hard on yourself. Back trouble's nothing to mess around with.
deadlift
135 x 10
225 x 4 sumo
225 x 4 conventional
275 x 3 sumo
275 x 3 conventional
315 x 1 x 5 sumo
press
95 x 10
115 x 5
135 x 3
160 x 1 x 5 sets
dumbbell rows (paused)
80lbs x 21 left ( goal 22)
80 lbs x 18 right (goal 22)
6 sprints - 30 yds
seated dumbbell press 10 reps ( w/ 30lb db), 5 tricep pushups - 5 sets, no rest
squat
135 x10
185 x 8
2205x 5
260 x 7
batwings - 80 lbs dbs - 5 second holds x 10 reps
chins - 4,3,2
shrugs - 60 lb dumbbells - 15 reps both arms, 20 reps each arm
up up down downs - 70
farmer's walks - one handed - 80 lb x 80 yd each arm , 70 lb x 80yds, 60 lb x 80 yds
chins - dead hang 5,3,3
bench
135 x 10
185 x 8
205 x 5
230 x 5
265 x 1 barely
265 x 1 failed (no handoff, no spotter, no guts)
265 x 1 did not attempt last 3 sets
160 x 3 x 9 sets ( for speed, 30 seconds rest between sets) - these felt great - probably because I was fresh from bailing on the heavy singles
60 lb dumbbell pullover - 21 reps
sled pull /carrying 35 pound dumbells 265 lbs - 40 yds x 4
sunday's workout ( skipped friday - head cold)
sumo deadlift
135 x 10
185 x 5
225 x 5
265 x 10
305 x 1 x 5
press
95 x 10
105 x 5
120 x 5
135 x 5
155 x 1 x 5 sets
dumbbell rows (paused)
80lbs x 17 left
80 lbs x 17right
6 sprints - skipped
seated dumbbell press 10 reps ( w/ 40lb db), 5 tricep pushups - 3 sets, no rest
squat
135 x10
185 x 8
230x 3
275 x 2
batwings - 80 lbs dbs - 5 second holds x 10 reps
chins - 4,3,2
shrugs - 60 lb dumbbells - 15 reps both arms, 20 reps each arm
up up down downs - 70
farmer's walks - one handed - 80 lb x 80 yd each arm , 70 lb x 80yds, 60 lb x 80 yds