Sat 9/20 - Lower

Workout: LA Fitness
(Deadlift)135x10,225x5,275x3,325x3,1 (ouch!)
(LegPress)4Plx10,6x10,8x10,10x10,8x10
(RollingPlank)3x15
(50#LegExt)2x13/13
(30#IncCurl)15+15
(43#Rope)20/4x5
(LungeMatrix)4x5 (4 circuits)
(StairSprints)7mins
65 mins + 15 w/u = 80 mins

Warmed up real well today.  Not much sleep lately, but wanted to hit a couple good top end deadlifts and then fill in the rest. Unfortunately, heavy back work yesterday prevented that from happening. I should've known better too. I did heavy barbell rows and pulldown yesterday and my back was still clearly fatigued. I unracked 225#'s for my first real deadlift ramp-up set and it felt more like a working set. 275 felt ok. 325 felt real heavy. Tweaked my back a tad on first heavy set. Was going to do a bunch of singles with short rests but realized on first single that I was done. I wanted to ramp up to at least 345#'s today. Oh well. Hopefully didn't tweak my back too bad, and lesson learned.

Leg press was good. Ramped up w/ sets of 10 and was planning on coming back down the ladder with AMRAP, but on the 2nd set 2/ 8 plates my right hamstring started barking at me a little, so I stopped there. Still good work.  I tried a new core exercise today. Rolling planks. Didn't care for them. I'll do them again because I think I just need a couple times to get the movement down.  Hit some quick sets of bi/tri's next and then did some mobility strength work with the lunge martix for 4 circuits. This was a decent amount of work toward the end of a lower WO. Found some definite weak spots. These worked my core a lot more than I would've imagined.

I started WO with a good warmup (15mins) that included some stair sprints. I finished the WO with 7 mins of them as well. I sprinted up the stairs and jogged down.

Interesting WO. Not what I'd hoped for exactly, but some good work nonetheless. Back is really tight as I write this. Need some advil and maybe some foam rolling.

Nutrition:
I weighed 174.0 this morning and was close to target cals yesterday. Target was 3,000-3,200 and I had ~2,900.