Mobility Warmup - Yes this is important. It’ll keep you healthy, your joints will thank you as will your soft-tissue. No skipping it, even if it isn’t the most fun thing to do.
A = Deadlift = 5×10 = 60% of working max - Don’t use wrist straps. If your grip isn’t up to the par, this is the first day of the rest of your life of having a stronger grip. Focus on getting your hips down!
B = Romanian Deadlifts = 3×8 - Use a double overhand grip (no mixed grip).
C = Barbell Hip Thrust = 4×15 - Might want to get the pussypad (thing you see people put on squat bars because “their neck hurts without it” - side note get some muscle on your back and it won’t hurt) to put on the bar so as to protect your pelvis, especially if you’re bony. Focus on squeezing your butt cheeks together as hard as possible and getting your hips high. If you can’t get it to where your pelvis and stomach is parallel to the floor, you need to go down in weight.
D = Lat Pull Downs = 5×10 - Never behind your head - that’s a great way to give yourself some shoulder impingement. Focus on retracting your shoulder blades. Imagine someone has a string that is attached to your elbows and is pulling you backwards. You want to focus on pulling through your elbows instead of pulling with your forearms and biceps. This will help place emphasis where it should be - on your back.
E = Barbell Shrugs = 3×8 - okay you can finally use some straps, go heavy as you can on these. It really helps stability in your bench, as well as increases your ability to lock out your deadlift.
F = One Armed Farmer Walk = 3 x 15 meters (3 for each arm) - focus on staying upright as much as possible and resisting the weight (KB or DB) pulling you down.
Cool-down = 15 minutes walking on an incline treadmill or take a walk outside. Focus on slowing your breathing and reducing your heart rate.
Lastly, I don’t normally do this for people that aren’t paying clients, but if you need a review of your deadlift technique, film it, post it on youtube and message me the link. I’ll critique it and give feedback on how to improve your technique so you can pull as much weight off the ground as possible in the future!