Awesome workout. Tried a different warm-up than usual – 12 sets with light-ish weight before hitting my main movements. Hips are beat up so I hammered my lower back with lots of conventional movements. First time doing elevated SLDLs in over 2 years, and they felt real good. I don’t know where the volume came from, just had tons of energy.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing OH DB Press
Cable Pushdowns
Lat Pulldowns
Seated Cable Row
Hammer Chins
DE Conventional Deadlift:
135×12x1
225×3x1
315×1x10
355×1x5
355×5x1
Elevated Conventional SLDL (3” platform):
355×5x1
405×5x1
455×5x1 (PR)
Conventional SLDL (from floor):
315×20x1
Good-Mornings:
185×12x1
205×12x1
225×12x1
245×12x1
Standing DB Curls (15s rests between sets):
60×5x1
55×5x1
50×5x1
45×5x1
40×5x1
35×5x1
30×5x1
Standing DB Hammer Curls:
100×5x1
120×5x1
130×5x1
GHRs:
bw x5×1
+25×5x2
bw x10×1
Standing Cable Adduction:
100×20x1
105×20x2 (PR)
Standing DB Press (10s rests between sets):
60×5x1
55×5x1
50×5x1
45×5x1
40×20x1
65×20x1
DB Side Laterals (10s rests between sets, thumbs down, neutral, thumbs up):
20×20x3
30×20x3
Standing Lat Pushdowns:
168×20x1 (PR)
180×12x1 (PR)
192×12x1 (PR)
+ stretching + abs (2 sets of 50, standing cable crunch) + power yoga (30min)
Duration: 150 minutes
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