9/2/25

Today was supposed to have some deadlifting 5/3/1 and some crossfit, but I cut out the crossfit and I will shift my deadlifts to later in the week ... not sure what happened, but I deadlifted on Friday and I felt fine Saturday, but by Sunday my left glute/QL was very tight / slightly painful. It really isn't something I want to mess with and I think it will be fine, but I wanted to push my deadlifts to another day given this situation ... overall I felt great today on these lifts and got a solid back/bicep pump from this. By the end of the workout my back/glute felt much better. 

Extended warm-up of: 

10 Bird Dogs

:60 Side Plank (:30/side)

5 Single Leg Deadlifts (unweighted) per side 

-Complete ... this was to move / feel out my QL ... very solid warm-up. 

A.

Strict Pull-ups

4 Sets: 8-10 reps 

Rest 1-2 minutes

-4x10, BW 

B.

Pendlay Rows

3 Sets: 10-12 reps 

Rest 1-2 minutes

-155#, 185#, 205# for 3x10 

C.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-130#, 145#, 160# for 3x10 

D.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-3x8 with 160#

E.

DB Rows

3 Sets: 10-12 reps/arm 

Rest 1-2 minutes

-100# for 3x10/arm 

F.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-55# across 

G.

3 Sets:

10 KB Side Bends per side (70# KB)

-Complete