#drizzt

[drizzt]

19.03.11 - DE Bench

Starting a Westside-type program today. Will be going for a Saturday-Sunday-Tuesday-Thursday split, with 2 days in there (hopefully!) for GPP work. Looking to also add flexibility/stretching onto the end of each workout, as I had done with the ab movements.

94.5 today (from 97ish on Monday! - post comp feed), walked home twice through the week (1-1.5 hours) and the diet hadn't changed, so it shows what that subtle change in cardio can do I reckon.

Anyway, today was DE bench day, will be rotating exercises every two weeks, and staying away from actual squatting, benching, and deadlifting (except maybe on DE days, like today), in favour of alternative movements as prescribed in the WS plan.

• Flat BB Bench (DE) (sets, reps, weights)
  1 x 3 @ 70kg
  7 x 3 @ 65kg
  
• EZ Bar Skullcrushers
  1 x 5 @ 22.5kg/ps
  4 x 5 @ 25kg/ps
  
• Face Pulls
  5 x 10 @ 50
  
• Side DB Raises (slow reps)
  5 x 10 @ 20lb
  
• Hammer Curls
  3 x 10 @ 35lb
  

Comments

• 70kg felt a bit too heavy to press dynamically as described, so I dropped down and it felt a lot better.
  
• Skullcrushers were good, feeling close to a PB I think will really push the weight out next week if I'm feeling it.
  
• Side Raises/Hammers were slow, concentrating on feeling the muscles work (sounding very BBish!) and keeping the tension on.
  
• Face Pulls were light, felt these really nicely in the upper back area.
  

Nice first hit out, ME squat day tomorrow where I'm looking at doing Safety Bar Box Squats so should be interesting with little experience in them!

I'll see how this template goes for a couple of weeks and whether it's possible (or just idiotic!) to add something like a deadlift-focused template alongside it (Pavel Simmons or Brad Gillingham are the ones I'm looking at). After reading more about Westside though, it seems to go against the methods they preach (keeping away from too much squatting/deadlifting), so possibly counterproductive to the rest of the training.

The alternative is to run Westside for a couple of months, see how that goes, then start getting into specific squat or deadlift (or even bench) training and have a light-moderate 5x5 or similar run alongside it.

For now though, the focus will fully be on Westside and getting the most out of it. Loving the pushing for PRs often mentality.

[ApriliaRS]

Word of advice: Don't run Pavel/Simmons if you've got any back issues, or want any of your other lifts to feel good during those 6 weeks. It'll get your deadlift up a bit, but personally I think it's too much volume for anyway with an already good deadlift. I've done it twice.

I'd go for something like the Magnusson/Ortmayer routine: http://forum.bodybuilding.com/archive/i ... 71041.html - Have heard very good things about this, especially for those with good pulls already.

Or, maybe even better, the Coan/Phillipi routine: http://tsampa.org/training/scripts/coan ... _deadlift/ - Have heard even better things about this. Supposedly best to put your desired max in about 20-30kg above your current max, and go really hard on all the accessory stuff. This is one i've been meaning to do for ages.

[drizzt]

20.03.11 - ME Squat

• ME Box Squat (safety bar/parallel box) (sets, reps, weights)
  warmups @ bar
  1 x 5 @ 40kg
  1 x 5 @ 60kg
  1 x 5 @ 100kg
  1 x 4 @ 120kg
  1 x 3 @ 130kg
  1 x 3 @ 140kg
  1 x 2 @ 150kg
  
• Single-leg Leg Press
  2 x 8/per leg @ 104kg
  1 x 8/per leg @ 114kg
  
• Hamstring Sled Drags (light)
  1 x 8lengths @ 50kg sled
  1 x 10lengths @ 50kg sled
  1 x 20lengths @ 50kg sled
  
• Russian Twists
  4 x 12/ps @ 5kg
  1 x 15/ps @ 5kg
  

Comments

• Box squats were good, have done these maybe once or twice before but never really tried for weight. Starting with a box that is about parallel (maybe marginally below) when sitting on it, but that may be a bit low to start with as OB said we were "dumping" ourselves onto it in the last inch or so of descent, which shows the box might need to be raised a bit (weak hams). Tried our best to not rock our way up and I think we did pretty well for the most part. Also don't want to use a belt on these just yet want to keep upping my core strength.
  p.s. the weights listed assume the bar is 20kg, not actually sure how heavy it is :shifty:
  
• Single-leg leg press was tough.
  
• Sled drags were good, pushed really hard on the last set, emptied the tank. Same with the twists.
  

[drizzt]

Word of advice: Don't run Pavel/Simmons if you've got any back issues, or want any of your other lifts to feel good during those 6 weeks. It'll get your deadlift up a bit, but personally I think it's too much volume for anyway with an already good deadlift. I've done it twice.

I'd go for something like the Magnusson/Ortmayer routine: http://forum.bodybuilding.com/archive/i ... 71041.html - Have heard very good things about this, especially for those with good pulls already.

Or, maybe even better, the Coan/Phillipi routine: http://tsampa.org/training/scripts/coan ... _deadlift/ - Have heard even better things about this. Supposedly best to put your desired max in about 20-30kg above your current max, and go really hard on all the accessory stuff. This is one i've been meaning to do for ages.

Thanks bro, I was going to ask opinions on the PH forums before jumping into anything I'll have a flick through the ones you've listed, hadn't heard of em before - sound awesome, cheers 8)

[red machine]

Word of advice: Don't run Pavel/Simmons if you've got any back issues, or want any of your other lifts to feel good during those 6 weeks. It'll get your deadlift up a bit, but personally I think it's too much volume for anyway with an already good deadlift. I've done it twice.

I'd go for something like the Magnusson/Ortmayer routine: http://forum.bodybuilding.com/archive/i ... 71041.html - Have heard very good things about this, especially for those with good pulls already.

Or, maybe even better, the Coan/Phillipi routine: http://tsampa.org/training/scripts/coan ... _deadlift/ - Have heard even better things about this. Supposedly best to put your desired max in about 20-30kg above your current max, and go really hard on all the accessory stuff. This is one i've been meaning to do for ages.

Thanks bro, I was going to ask opinions on the PH forums before jumping into anything I'll have a flick through the ones you've listed, hadn't heard of em before - sound awesome, cheers 8)

yeah iv seen alot of good review on the coan/phillpi prog, i was plaining on tryin it soon, looks solid.

[drizzt]

yeah iv seen alot of good review on the coan/phillpi prog, i was plaining on tryin it soon, looks solid.

Looks flippin' tough too! I put 250 as my max and 272.5 as desired max, it then prescribes 245 for a double on week 4, and 260 for a double on week 8!

Not saying it's impossible, but man that'd be hard yakka. It does look like what I'd lean towards out of the ones I've looked at though, might look at doing a squat program before a deadlift one after thinking about it, I've got an inkling if I can improve my squat a bit it might raise the deadlift up as well :think:

[startinfromscratch]

, might look at doing a squat program before a deadlift one after thinking about it, I've got an inkling if I can improve my squat a bit it might raise the deadlift up as well :think:

:nod: :nod:

[drizzt]

22.03.11 - ME Bench

• Floor Press (sets, reps, weights)
  1 x 6 @ 60kg
  1 x 6 @ 80kg
  1 x 6 @ 90kg
  1 x 6 @ 100kg
  1 x 6 @ 110kg
  1 x 6 @ 115kg PB
  1 x 4 @ 120kg
  1 x 2 @ 125kg PB
  
• Band Pressdowns
  3 x 20 @ yellow band
  2 x 15 @ purple band
  
• DB Shoulder Press
  1 x 8 @ 40lb
  1 x 8 @ 55lb
  1 x 8 @ 60lb
  
• Chins
  1 x 6 @ +10kg
  1 x 7 @ +10kg
  1 x 6 @ +10kg
  

Comments

• Floor press felt good, upper left arm was sore (flu vaccination earlier in the day) which affected it slightly, and tris are still a bit burnt from heavy skullcrushers on the weekend, so I'm confident if I tweak the program slightly (and forgo anymore flu jabs for the time being :pfft:) I can easily better this mark. Technically a PB but only because I've never gone this high before. Noting it as such for future reference.
  
• Band pushdowns were great, the right elbow has been a bit sore lately so I've heard these are good for that, this was the first time doing them. Fairly light but the band we were using packed it in so had to go up one in the toughness stakes, wasn't too bad but 15 reps was about max.
  
• DB shoulder press cracked a few bones around the delt area! Can tell I haven't had that sort of range of motion in the delts for quite a while, so my decision to add these in seems like a good one. Tris affected lifts a little here too but not too bad.
  
• Chins I wanted to go for 3 consistently-repped sets, instead of going down in reps from an all-out first set, thought it'd be a different dynamic to the exercise. So the first set was easy, second was moderately easy (pushed out an extra rep but resisted the urge to go further) and the third was pretty much bang on failure. Well paced I thought, but not sure if either way is better. Might stick to the old way.
  

[drizzt]

23.03.11 - Flex/GPP Day

Had a mid-week weigh in today, came in @ 96.5. Actually don't feel very heavy at all, but I look really smooth right now (smoother than usual at this weight) so think I'm holding a bit of water. Thinking this could be due to the DAA I've been on for about a week now...

• Shoulder Flex/Mob
  3 x 10 shoulder dislocations, then...
  3 sets/10 reps each of (with 1.25kg plates):
  Rotation medley thing (I forget the actual name of it)
  Internal rotation
  External rotation
  Arms to the side rotating plates forward then back
  
• Agile 8
  PVC rolling
  Static hip/glute/low back stretching
  v-sits
  fire hydrants
  mountain climbers
  groiners
  
• Freight trains
  4 sets x 50kg sled + 50kg prowler (on the horns) together for one length, 50kg sled back to start, then jog to the prowler and high-bar prowler back to the start.
  

Comments

• Bit of a boring day really which is why I hate these sessions but they're necessary I suppooooooose!
  Freight trains were really tough! OB got some on vid but I'm not sure if they'll see the light of day as he walked in on my TP's set 3 (his last attempt) and my set 4 (my last attempt) where we were absolutely shattered, so they must look pretty woeful on camera :pfft: Trying to run the sled back on the second length with dead quads is nearly impossible - not to mention the final length with the prowler being about the pace of a brisk walk :pfft:
  Part of the pain afterwards was down to cardio (or lack thereof!), but the worst were the quads which took a real beating - this was because the harness for the sled slipped from our waist over our thighs when we were pushing the prowler/pulling the sled on the first length, so it was like doing heaps of mini, explosive leg extensions. Felt a wee bit queezy afterwards, and we walked around/stretched out for about 30mins following the sets, really intense burn in the quads. The kind of love hate thing. Gone now but hope it doesn't rear up for tomorrow's DE Squat day.
  

[drizzt]

24.03.11 - DE Squat

95 and a bit today, got bodyfat done a fancy schmancy kinda way, OB volunteered my training partner and I to be subjects for some testing they were doing. Basically they took a few stats (waist, wrist, height, weight, age), got us to lie down and put some kinda electrical device up the left side of our body.

Got some cool info out of it, I'm at a good bodyfat level for my weight/height (15%), the quality of muscle is very good, and I have the body of a 20 y.o apparently (@24) 8) I'm getting some results sent to me so will post up better details later, but everything was about where I thought (or hoped!) it'd be Although I thought bf may have been 1-2% lower though but not too fussed, I'm looking a bit "fuller" than a month ago :pfft:

Anyway! To the training

• DE BB Box Squats (parallel box) (sets, reps, weights)
  warmups
  8 x 3 @ 100kg
  
• GHR
  3 x 10 @ bw
  
• Reverse Hyper Extensions
  3 x 10 @ 10kg
  
• Standing Band Crunches
  5 x 10 @ Green band (1sec pause per rep)
  
• HARD (Heavy Ass Reverse Drags )
  3 x 2 lengths @ 218kg
  

Comments

• DE squats were good. Felt good, nice and fast, but probably a bit light (my maths were slightly off - was meant to do 70% but only did 60ish). Deloaded weight on each rep. Will go up to 70-75% next week.
  
• GHRs were good, 10 is easy now but I wanted to save the weighted stuff for ME day so went light today. Reverse hypers was pretty much the first time I did them for real (without just having a play) so went really light. Felt them nicely in the lower back, not painful but well targeted.
  
• Crunches are getting better!
  
• HARD was brutal! OB got some on vid so people might see em in the House weekly wrap up next week. But basically to load the sled up, we chucked 5x25kg plates on the sled (125) + the TP standing on it (93kg) which gave us a nice weight - actually I suppose you could say we had 130 on the sled because there were 4 x 1.25kg plates in between the 20s (but who's counting! :pfft:) I'm a couple kilo heavier so he had a very slightly harder time than I did haha.
  Tried to go fast, but you'd hit a patch of rough ground which would be like a sticking point and kill all of your momentum off, made it so much harder!
  Another "hard to walk afterwards" one where the quads were incredibly tight. Love the sled drags though because there are little/no DOMS the next day from them :nod:
  

[HarryB]

Nice workload!

[drizzt]

Thanks big fulla.

26.03.11 - DE Bench

95.5 today. Saturday will be "official" weekly weigh in these days, see how it goes week-to-week.

• Flat BB Bench (DE) (sets, reps, weights)
  8 x 3 @ 95kg (75%)
  
• Band Pushdowns
  3 x 15 @ purple band
  
• Overhead DB Tri Press
  3 x 10 @ 65lb
  
• Side Delt Raises
  3 x 10 @ 20lb
  
• Rear Delt Raises
  3 x 10 @ 10lb
  
• Face Pulls
  3 x 10 @ 50
  
• T-bar Rows
  3 x 10 @ 30kg
  

Comments

• DE bench was good, quite a bit heavier than I thought DE would be but honestly it did feel quite quick when you think about applying maximum force to the bar. Will be shifting this weight up at about 5% per week until I get to around 90%, at which point I might be testing for a new RM and assessing what is next.
  
• All assistance today was slow and controlled at a fair bit lighter weight than I can actually move. This is to move some of the program in line with extra "bodybuilding" type stuff suggested to me, I'm really concentrating on trying to feel the muscle groups in the movements instead of just "moving the weight". I'll be doing this kinda thing on DE days, and concentrating more on moving the heavier weight on ME days.
  

Been moving house so been a long day, ME squats tomorrow then back to moving the rest of the stuff. Still, took Monday and Tuesday off to finish the move but may not need it, so will use it to maybe hit a GPP session and relax :nod:

[nzmusclemonster]

Jville could have used you today.....

[drizzt]

Ha I'm not sure an All Black or two could save Jville, mentally as a club they (well, we I guess) don't have the goods Did you play?

Hate to say it as I'm a loyal Jville man and like the people involved, but they need to refresh things, bring in some fresh ideas or the downwards spiral will continue.

[nzmusclemonster]

yep.... 39 - 19 to msp senior 1's.

oh dear!

[drizzt]

28.03.11 - ME Squat

Long day, early gym start and then moving all day. Lots of unpacking to do still dammit, but have the next couple days off so should help a bit.

• ME SB Box Squat (parallel box) (sets, reps, weights)
  bar warmups
  1 x 5 @ 60kg
  1 x 3 @ 80kg
  1 x 3 @ 90kg
  1 x 3 @ 100kg
  1 x 3 @ 120kg
  1 x 3 @ 130kg
  1 x 3 @ 135kg
  1 x 3 @ 140kg
  1 x 3 @ 145kg
  1 x 3 @ 150kg PB
  1 x 3 @ 140kg
  1 x 3 @ 135kg
  1 x 3 @ 120kg
  1 x 5 @ 100kg
  1 x 6 @ 80kg
  
• Ham Sled Drags
  2 x 8 lengths @ 70kg
  1 x 25(!) lengths @ 70kg PB
  
• Good Mornings
  3 x 10 @ 60kg
  
• Russian Twists
  1 x 12/ps @ +5kg
  1 x 8/ps @ +10kg
  1 x 15/ps @ +10kg PB
  

Comments

• Box squats were sweet, took about an hour to do. Probably had another few kilo in me but form was starting to deteriorate, so was happy to get an extra rep out over last week. Will change exercises, next week, probably move to front squats.
  
• Sled drags were intense, the first couple of sets at 8 reps were incredibly tough, had no idea I could get more than that out but set the TP a target of 10 for the last set. He got 11, so I foolishly told him that I'd "blow that out of the water". After 8 lengths the muscles are packing it in and the lungs are heaving - I first had a goal of beating him by two lengths, but once you get past that initial pain barrier it becomes a bit of a mental game, and once you've conquered that it becomes a bit easier. So I kept going and aimed for more and more until I was safely past double. I sprinted the 25th length.
  Honestly probably could've kept going until collapsing as I had figured out the tempo that worked for me, but once I let go of it the reality of it kicked into the muscles/lungs and I had a good rest haha. Anyway, good to have these on at least once a week.
  
• Was too exhausted to do much on GMs! So used it as more of a stretch exercise.
  
• Russsian Twist PB was good, emptied the tank on the last set which was possibly a bit foolish because I had to move heavy stuff for the next quarter of a day.
  

Smashed a big meal afterwards then was on my feet moving stuff the rest of the day. Tired, time to sleep in.

[drizzt]

29.03.11 - ME Bench

• Floor Press (ME) (sets, reps, weights)
  1 x 6 @ 60kg
  1 x 6 @ 70kg
  1 x 6 @ 80kg
  1 x 6 @ 90kg
  1 x 6 @ 100kg
  1 x 6 @ 105kg
  1 x 6 @ 110kg
  1 x 6 @ 115kg
  1 x 6 @ 117.5kg
  1 x 4 @ 120kg
  1 x 6 @ 107.5kg
  1 x 6 @ 80kg
  1 x 6 @ 60kg
  
• Push Press
  2 x 10 @ 60kg
  3 x 10 @ 70kg
  
• E-Z Bar Skullcrushers
  1 x 5 @ 20kg/ps
  2 x 5 @ 22.5kg/ps
  2 x 5 @ 23.75kg/ps
  
• Chins
  2 x 6 @ +15kg
  1 x 5 @ +15kg/dropset/2 @ +10kg/dropset/2 @ bw
  
• DB Hammer Curls
  3 x 8 @ 35lb
  

Comments

• Floor press was sweet, 117 felt good so was confident of 6 @ 120 but surprisingly only just got the 4th so threw it in there. Lotsa sets to find the 6rm, and then doing as has been suggested to me and knocking 6 sets out at >90% for the day. Not a bad run at floor presses, will move the ME to something else next week.
  
• Push presses were easy, probably a bit out of place on ME bench day though - being such an explosive movement - so might have to rethink this one.
  
• Tris were good, looking to peak in a couple of weeks before changing main tri exercise.
  
• Chins were tough, once that first few reps is out the bis call it quits so the last run was a bit comical trying to do drop sets!
  
• Hammer curls were... ghey... must be done though I guess.
  

Bit tired today, spent the better part of the last 4 days packing/moving/storing/unpacking as I shifted house, as well as the 3 gym sessions in amongst it all. So even though I took a couple days off work, didn't get as much rest/relaxation time as I had hoped. Ah well!

Checked out rugby training today, had a light run with our second team. May make an appearance or two for them through the season if I get antsy.

Some stretching and maybe GPP tomorrow if I'm feeling keen on it.

[drizzt]

31.03.11 - DE Squat

• Agile 8
  Usual stuff sans static stretching (done after the session)
  
• BB Box Squat (slightly above parallel) (sets, reps, weights)
  warmups
  8 x 3 @ 135kg
  
• BB Hack Squats
  1 x 5 @ 55kg
  1 x 5 @ 85kg
  3 x 10 @ 125kg
  
• GHRs
  2 x 8 @ +10kg
  1 x 6 @ +10kg
  
• Reverse Hyper Extensions
  3 x 10 @ 10kg/ps
  
• Decline Band Situps
  2 x 10 @ green band
  1 x 12 @ green band
  

Comments

• Decided to lead off with agile 8, will do this before all lower body days, and a simple six before upper body ones. Just forces me into doing it if I make it part of the workout, as I can't be trusted to do them of my own volition at home :shifty:
  Box squats were sweet, OB gave us some good tips. Was good seeing vids of our box squats from the weekend, showed we weren't sitting back far enough. So today was all about that, and controlling the descent on the box. Hence why we went a wee bit higher in box height than what we had been doing - to learn to not dump onto the box. Just after this one session with the adjustments from OB we felt a lot better about what we're doing :nod:
  
• BB Hacks were sweet, haven't done these (properly) for a couple of years I think! Weight was lightish, but sh!t it hurts when you drop it on the calves :doh: Also banged it up into the hammies a couple of times, oops.
  
• GHRs were good, nice to get some weight going. Slowed the descent and tried to explode up on the ascent. Reverse hypers are still yet to quite click, but we'll get there. Feeling it nicely in the back.
  

[Old Bull]

23.03.11 - Flex/GPP Day

[*]Freight trains

Freight trains were really tough! OB got some on vid but I'm not sure if they'll see the light of day as he walked in on my TP's set 3 (his last attempt) and my set 4 (my last attempt) where we were absolutely shattered, so they must look pretty woeful on camera :pfft: Trying to run the sled back on the second length with dead quads is nearly impossible - not to mention the final length with the prowler being about the pace of a brisk walk :pfft:

Here you are Drizzt

OB1

[drizzt]

Haha cheers OB, about as woeful looking as I thought! Needa come up with a better belt system and the drags will be easier :nod:

P.s glad the prowler length didn't make the cut, I remember it being painfully slow :shifty: :pfft:

[drizzt]

02.04.11 - DE Bench

94.5 today for the weekly weigh in. About where I wanna be.

• BB Bench (sets, reps, weights)
  Warmups @ bar/60
  8 x 3 @ 97.5kg (75%)
  
• Band Pushdowns
  3 x 15 @ purple band
  
• Side DB Raises
  3 x 10 @ 20lb
  
• Rear DB Raises
  3 x 10 @ 10lb
  
• Lat Pulldowns
  3 x 15 @ 30kg
  
• Landmines
  3 x 8 @ 25kg
  

Comments

• Nothing really to say today. Widened the bench grip today by a couple of finger widths (usually have a fairly close grip - pinkys on the rings), felt really good, may make the switch permanent.
  All assistance exes were slow and controlled, feeling the muscle out.
  

Also had a quick crack at a couple of stone loads for the first time - using plates stacked on a short bar type thing (so just looked like a plate stack). Had a crack at 120 straight off the bat which was probably a bit silly, got it up ok but not high enough to load it. Had a few cracks at getting it off my lap but it just wasn't going up so dropped it. Went back to 100 and got it twice in a row easy enough, and also reckon I may have figured out how to load it up better (the hip "pop" to push it up). Confident the 120 isn't far off, but man it's harder than it looks!

Long day after coaching some young rugby players in the morning, and then watching some club games in the afternoon, so only just got home after leaving early morning. Looking forward to a bit of relaxation tonight before ME squats/deads tomorrow.

[nate225]

Bro,

We'll give you boys an Atlas stone or two to take back to PH. Been promising OB for a while now!

Nate

[drizzt]

That'd be awesome bro the House boys would put it to good use :nod:

[nate225]

That'd be awesome bro the House boys would put it to good use :nod:

Definately got a 120/125 sitting around.....maybe convinced to let my 100kg go...

[drizzt]

03.04.11 - ME Squat/Pull

• Agile 8
  Usual mobility stuff minus static stuff
  
• Rack Pulls (below the knee) (sets, reps, weights)
  6 x 60kg
  5 x 80kg
  4 x 100kg
  3 x 120kg
  3 x 140kg
  3 x 160kg
  3 x 180kg
  3 x 200kg
  3 x 205kg
  
• Ham Sled Pulls
  2 x 2 lengths @ 225kg
  2 x 3 lengths @ 225kg + 1 length @ 130kg
  
• Deadlift Stretch
  5 x 10-15reps @ bar
  
• Russian Twists
  2 x 12 @ +5kg
  1 x 15 @ +5kg
  

Comments

• Rack pulls were really disappointing, back was majorly fatigued from yesterday's Stone loads - felt as though I had done some pretty heavy deadlifts, not stone loads! :shock: - so by the 180s I was feeling it pretty good and back was rounding a lot due to fatigue/wasn't able to keep it rigid. 200 and 205 were both ugly, but I still wanted to do a couple of sets on the way down to get my 6 sets in at above 90% for the day. However when I went to do 180, I could barely bend over to pick the bar up the back had gotten that stiff + sore, so I decided to call it quits there. The last time my back was like that and I pushed through it, was the week before the CDs where I injured it, so I didn't want a repeat and threw the towel in.
  So hope to keep the back fresh this coming week and have a better throw at it next week, going for 1-2 top reps.
  
• Ham sled drags were sweet, find these a little easier than the reverse ones, probably because of glute involvement. And I guess you get more power going forward than running backward. Another one where we loaded 125-130 of plates on the sled, and then jumped on top while the other guy pulled it. Because my TP was roughly 3-4kg lighter, I chucked a 5kg plate on my sled to even it out.
  
• Threw the deadlift stretches in instead of good mornings - they're this stretch here for those who don't know of 'em, kinda like deficit deadlifts but more focused on rounding+curving the entire back and feeling the stretch, as opposed to a normal deadlift kind of sequence. Felt great, the back was back in action nicely after the session. Could be another thing to chuck in on Agile 8 sessions.
  
• Russian twists were pretty light as the back and by association, torso, were quite battered at this point. So lighter felt like the way to go.
  

Long, full weekend.