1/18/26

Solid deadlift workout today, happy to get this in without pain.  

A.

3 Sets:

:30 Star Plank - R

:30 Star Plank - L

:60 Glute Bridge 

12 Wall Leaning Anterior Tibialis Raises 

-Complete 

B.

5/3/1 Deadlift 

Week 1 (5's): 65% (325#) x 5, 75% (375#) x 5, 85% (425#) x 5+

-8 reps at 425# ... definitely more there, but just called it at 8 ... was really using this to feel out my back and overall it felt fine.

C.

Barbell Hip Extensions

3 sets x 6-10 reps

Aim to reach failure within the given rep range.

-315# for 3x10

D.

Lying, Seated or Partner Hamstring Curls

2-3 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 1 green bad

E.

Dumbbell Shrugs

2-3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 2x100# DB

F.

Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-95# for 3x10

G.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range

-3x10 with 2x25# DB

H.

KB Side Bends 

1 Set of 20 Reps - each arm 

-70# KB