Abuse Excuse

DEADLIFT DAY

No partners, going solo, which means no photos.

Warm Up:

Foam roll everything.

Dynamic and static stretching.

GHR:

3 sets of 10

Pin Pull (4th Pin, just under the kneecap):

135 x 10

225 x 10

315 x 5

405 x 1

455 x 1

505 x 1

An obvious PR. I was trying to get 500 for the sake of it after getting 495 last week, but I could only find one 2.5 plate. They're not plentiful at Lexen.

Sled Drag:

Down the parking lot past CMMA and back is one set. Steady but quick pace, not at all like the more warm up based walk we do on squat day. The point here is movement.

3 plates and 5lb spacers x 1

4 plates and 5lb spacers x 1, x 1

This was awful. My legs were on fire after that last set, I was drenched in sweat, and I could barely breathe. My quads were full of blood and my hams were absolutely burning up, this thing totally smashed my legs. Definitely something I'm going to keep up.

Shrugs:

135 x 10

185 x 10

225 x 10

4 Way Neck Machine:

45lb x 10 each way

Abs:

Cable Crunch: 90 x 10 x 3

Pullups:

3 sets of 10