19/1 - Deadlifts
Notes: Smoke show. Had 4 minor tweaks or injuries since early dec but now things are starting to feel ok. Time to slowly build back up, health is my main priority so I will try not to do anything foolish.
Warmups..
Concept II - 500m in 1:38
Leg curl 3x20x25kg ss with Seated Cable row 3x10x90kg
Speed Front Squat
10 doubles with 60kg
Deadlift
8 sets of 3 with 180kg -First set dbl oh, then strapped up. 2-5 shrugs on top of last rep each set.
20x110kg -sumo
Powerclean
5 sets of 3 with 100kg
Assistance
BB Row (forehead on inc bench) 5x10 w fatgripz
T-bar Row 5x20
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