A. Deadlift: 5 x 6,1,6,1,12 @ 31X1; rest 4 min 315, 405, 335, 455f (back started to round so dropped the bar), 335x12. I'm putting the ego aside and keeping the weights lower so I can address my back rounding.
notes-heavy single, not 1RM. 2nd set of 6 heavier than 1st.
B. GH Raise: 3 x 20 @ 2010; rest 60 sec Unassisted!! Tempo was boarder-line 20X0.
C. High Bar Back Squat, heels elevated: 3 x 8,8,6 @ 30X0; rest 90 sec 205, 215, 235
notes-use 2 x 4
D. Wall Butterfly Groin Stretch: 3 x 30 + 30 sec w/KB/DBs all 3 back to back with 35lb dumbbells
Cooldown: spinal rocks, relaxed. Finish with static stretches in plough position. did these plus two sets of 15 reps reverse hypers w/ 10lbs of ankle weights on each leg.
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