In this morning after benching yesterday. My back was tight but I just spent a few extra minutes warming up. It sucked but it was done lol.
Deadlift
245 for 3 singles
335 for 1
425 for 1
525 for 1
640 for 2 singles. Missed 3rd. I was really forward and missed this terribly.
speed pulls
400 for 3 doubles
Shrugs
up,to 455 for 8
arch back elitefts yoke bar gms
185 for 3 sets of 8
we did these for the hams.
Dead stop pull ups
3 max sets
16,12,10
1arm db swings
3 sets of hardness
i finished with some biceps but the kids are going nuts so I'm out.