holy hijack is right.. :P

Friday's Workout

Complexes:
Deads
Stiff Leg Deads
Hanging Cleans
Front Squats
Shoulder Press
Squats
Goodmornings
3 rounds of 5 reps @ 135
2 rounds of 5 reps @ 95
1.5 minutes break inbetween.


Core:
Crunches 3x20
Leg Raises 2x15


OVERVIEW
Very tired after this. I had to drop the weight down to 95 since I was having trouble with form and I wanted to at least finish with a faster pace. I'm going to add more weighted Ab work next week along with some banded Ab work. Right now my hammies are killing me.

how's the back feeling after the dead variations and good mornings?

Tight, but no where near as tight as before. The DOMs in my back also are not as bad as before. I think moving to more weighted AB work will aid further in me getting back to where I was and beyond. I'm just feeling good all around after taking it a little slower the second time around. I'm still living and learning.

suitcase deads would be sweet with kb's. :) quickly becoming my favorite core exercise.

That is definitely one I am going to have to put into the routine for next week. I think that and some band situps and side bends would be great.

LOL...Ya , sorry - Glad everything starting to feel better.

Update.

I'm going to Vegas tomorrow and I had to take care of work in order to go. I don't think I'm going to be able to go to Randy Couture's gym this time but I might workout a little bit. I'm not going to make any promises.. :biglaugh:

You know...you mentioned earlier that strengthening your core (as in abs, etc) is helping you with deadlift variations and stuff. I have observed the same thing after I got injured last fall. Doing more core work has helped me.

Have fun ! Your going to need a holiday when you come back :biglaugh: