Here is my first post to this site (It contains my basic information):
Because the basic info is in the above post, I will jump right into it.
Pre-workout: Magnificent Mobility
.5 Mile run and 1000m row machine warmup
Alternating grip between set pull ups:
Palms In Pullups: 6xbw, 4xbw
Neutral Grip Pull Ups: 3xbw, 2x25 lbs assistance
Palms Away Pull Ups: 2xbw, 3x 25lbs assistance
Deadlifts: 135x5, 225x5, 245x5, 245x5, 245x5, 245x5, 245x5, 315x2
My working sets are very light right now. I dropped by work set weight down to 225 last week to help work out some lower back issues. I am going to slowly increase the weight of my work sets until I am back to normal (5 sets of 5 reps at 315).
Hammer Strength Iso-Lateral Rows: 100lbs (per side) x 8, 100x8, 100x7 (could not complete last rep)
Cable Rows: 140x10, 140x10, 140x8 (failed to hit last two)
Barbel Curls: 70x15 (to failure w/ narrow grip), 70x10 (to failure w/ narrow grip), 70x8 (to failure w/ wide grip), 70x8 (to failure w/ wide grip). Will increase weight next session.
Post workout: Foam roller and light stretching
Overall: I hate lifting light weight on deadlifts. I just have to keep reminding myself that when I will be stronger (and safer for it), when I work back up to my "normal weight".
Post workout weight: 233 lbs