Hey guys! So I know it’s been a while but after a recent Instagram poll I’ve decided to bring full workouts back to my blog. Yesterdays workout consisted of a heavy back day. The main focus for the day was deadlifts which I haven’t been able to do over the last 2-3 weeks. On the weeks I deadlift, the rest of the workout stays fairly heavy and the volume is a bit lower since it takes a while to work through dead’s and I don’t want to be in the gym for an obscene amount of time. 

Now that I’m back on a normal schedule since being away on vacation last week, I’ll be performing them regularly and really pushing myself on them for the remainder of the year. I hit a few light sets of some seated cable rows to get blood moving throughout my back before actually even starting deadlifts. I like to get my “Pulling muscles” warmed up before even starting the movement off. After a few acclimation sets it was time to go! 

Let me know if you guys have any questions on anything. Here to help and share as much as I can! 💪

1) Deadlifts 

Warm up sets:

135lbs/10, 225lbs/6, 315lbs/3, 405lbs/ 2

Work sets: 455lbs/3, 475lbs/3, 495lbs/3

2) Overhand lat pulldowns 12/10/8/8

3) Single arm Hammer strength rows 10/10/10

4)Seated Neutral grip rows 12/12/10/10


Leave a comment