Friday and Monday Training

A little catch up, here. Tuesday I did a bodyweight/conditioning circuit. Felt really good. Wednesday I hit the bike for 30 minutes. Friday

• Deadlift: 235x5/285x5/325x5/235x10
• Pull-ups: 5x6
• Dips: 5x10
• FBB Bench: 235x5/255x5/275x8/235x13
• GHR: 5x10
• Farmer's Walk : 5 trips

Sunday Conditioning: Bike 5 miles in 14.54 (10 seconds off my best), 6 miles in 17.59, 7 miles in 21.03 Monday

• SSB Box Squat: 265x5/315x5/355x5/265x10
• Dips: 5x10
• T-Bar: 5x10
• FBB Press: 115x5/135x5/155x5/115x10
• RDL: 5x5@225
• GHR Sit-ups: 5x10

The heavy RDL's are bothering my back. I feel great when I do them, but the next day I'm dying. Today it's been spasms from ass to neck. Awesome! I'll drop them to 5x10@135 and see how that works out. I was hoping to keep them heavy, but I may not be able to do that consistently. I'll give the 5x10 a ride for a few weeks and see how I respond. If it's the same I'll drop them out. Otherwise training is going well.