Grip and Rip IT!

Rip the the hinges off the cage and let the animal out to because all he wants to do is grip and rip the bar off the floor! It's dead lift day!

So I got after it today and It felt great, Back Felt exceptionally strong today and solid. I was worried before I got to the gym as my right ankle and left lower calf/ Achilles tendon was bother me a lot. Once I warmed up and got going everything felt pretty good. Here was the sets for the day.

Deadlift

135 x 10
225 x 10
315 x 3
315 x 3 plus 100 lbs of chain
365 x 3 plus 100 lbs of chain
405 x 3 plus 100 lbs of chain
455 x 3 plus 100 lbs of chain
495 x 1 plus 100 lbs of chain (bairly missed this at the top, wow it was close )

Bent over Rows with Strait bar Bell

225 x 8 - 10 reps for 4 sets

Dumbbell Kroc Rows

125 x 8
135 x 8
150 x 6
150 plus 50 lbs of chain for 6 reps "200 lbs" ( They didn't have any bigger dumbbells so I just made them heavier...

Seated cable rows

325 lbs for 3 sets of 8 to 10 reps

Finished off Back with Reverse Hyper's

225 x 8 to 12 reps for 3 sets

Then we did 15 min of power abs including normal and side plank's and super man's

Fun Stuff there..