Headed to the compound today to do some deadlift work. I felt good and was excited to get out there today. Here is what I did…



Stationary bike (3 minutes), rolling, stretching, hammer curls



135 for 2 sets of 5 reps

225 for 5 reps

315 for 3 reps

405 for 3 reps

495 for 2 reps

495 plus 4 chains for 3 reps


Leg press- unilateral

Empty sled for 20 reps

1 plate per side for 20 reps

2 plates per side for 4 sets of 20 reps


Back attack

1 plate for 10 reps

2 plates for 3 sets of 10 reps


Cable crunches

50 for 5 sets of 20 reps


Hip rotations

20 reps per leg for 2 sets


Deadlifts felt heavy and slow. It was really cold but I expected the weight to move better and not feel as heavy. I knew at 225 things were off but didn’t expect to feel so sluggish.