Rode Airdyne bike for 20 minutes for a warmup/cardio.
4" off floor Deadlifts (lowest pin) - 135X12, 185X10, 225X8, 265X5, 295X5.
Superset with Trap Bar shrugs - 135X12X3
Upright Cable row - 140X12X3
1" deficit Deadlift off 45lb plate - 135X8, 185X8.
I did the deficits to see if I got the same pain in the lower back as off the the floor or pins. They seem to feel better this way for some reason. I did this becuase last time I did deficit pulls I felt literally no lower back soreness the last time I did them I wanted to see if I got the same results. Next time I wil do them first becuase when I did them I was already sore from the previous sets of pulls.
Riding the bike seems to help with soreness after the workout. I still continue to stretch almost every day at some point see if this helps. A lot of articles I have read have mentioned hamstring tightness as a reason for sore backs so I'm doing my best to stretch them as much as possible.
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