“Hurt so good/ Come on baby make it hurt so good” – John Mellencamp

Body weight – 200 even (something I’m trying to keep track of, no goals or anything)

Warm-up:

Dynamic warm-up and mobility work/static stretches

4 x 6 SA DB row @ 60, 60, 65, 70lb

4 x 6 RDL past the knee, working up to 185

(Mess around with some pull-ups waiting for a bar)

Lift of the dead:

5 x 5 deficit deadlifts w/ focus on accelerating upward out of the bottom position @ 225, 245, 275, 275, 285

The fixin’s:

3 x 10-12 cable curls

3 x failure (10+) lat pull down

3 x 8-10 ea SA DB curl

3 x failure (10+) cable row