Had a few guys in the gym today. Ball State is on Spring Break this week, so numbers will be down some. Decided to pull some today, as my deadlift is still in the dumpster. Was me, Joe, Sam, Big Swole, and Brandon. Alva showed up later, as he was working 700 light years away.
Jump-rope
100 Reps
Lax Ball
Foam Roller
Static Stretches
Hip Mobility Stuff
Deadlifts off of 3″ mats, NO BELT
135×10
135×5
225×5
315×3
365×3
405×3
455×3
495×3
545×3
605×3 PR
The first and 3rd rep were good technique wise, but rep number 2 was a stiff leg. Also, deadlifting is HARD without a belt when done like this. My saving grace is that I beat Big Swole by 50lbs and 2 reps. He also wore a belt.
Bodybuilder Barbell Rows
135×10
315×10
365×4
My low back was fried after the deadlifts. Was all over the place. Probably could have done more, but was starting to get a fairly significant heave after 4 reps.
Safety Squat Bar Good Mornings
Barx10
95×10
135x2x10
Upper back exercise
95×10
135×10
185×10
Not sure what these are truly called. I’m going to get a video of the technique though, as this is a lift that HAMMERS your upper back. Im going to get some video for the Exercise Index here today or tomorrow and include it. I think you guys will enjoy it.
DB Shrug
45x2x20
70x2x10
EVERY rep was done with a 3 second pause at the top. Ass kickers for sure.
Pulldown Abs
Heavy for 3 sets of 12.
Fat Gripz DB holds
70lb DBs for 3 sets of 15 seconds
Then I stretched out some and had some clients come in. Good times, but my back is SMOKED up. Took a contrast shower and had my wife do some work on my back before bed, and I feel much better now, but will be pretty sore tomorrow.