deadlifts took all 5 sets to finally get my shit together and lock in proper positioning. Sets 1-4 my lats were late coming to the party and I was looking like a black cat on halloween night. Due to that fun fact I was skeptical of how I was going to fair under a spider bar in the good-morning. To my surprise these felt pretty dang good, I have come to the conclusion that I have "learned" the spider bar and it is not that difficult for me. I think I have taken my largest raw (sleeved) squat using it and this is the most I have ever messed with on my back doing a good morning with plenty left to increase in weeks to come, mind you I have rarely train this movement in the past.
Day 3 – Back/Deads (Friday) Pullups – 3x5/5/5 (5 wide, 5 neutral, 5 chins or modified neutral): BW Deadlift – 5x5: 455 Spider bar goodmornings –3x8: 260-305-305 Deadstop DB row – 4x10 each: 70-80-90-100 Wide lat pulldown – 3x12, 10, 8, drop set last set: 110-120-130: 110-90-70 Reverse hyper – 3x12: 140 ABS: cable crunch / deadbug
