Entering my Florence & the Machine era means I’ve stumbled full-strength into a glorious dark folksy/rock/alternative witchy music genre that I am enjoying immensely. “Like God Needs the Devil” is from that category. It’s perfect for lifting. I was slamming my deadlifts to the beat today. The lyrics are ***amazing.*** Note: the song has nothing to do with drugs. “Come and get me high” = he is intoxicated simply by who and what she is. Like I said: the lyrics are amazing! I love the imagery, the guitar, his voice, the music.
…….

Warm-up:
Runner’s lunge x 3 each side
Tall kneeling bridge x 2, 30 sec holds
Flutter kicks 30 sec
Long sitting straight leg lifts x 8 each side
Single leg thrusts x 10 each side

High bar squats (I usually do low bar)
Goblet squat warm-up 3 x 10 @ 10 lbs, focusing on depth
1 x 8 @ 45
1 x 4 @ 115
1 x 4 @ 135
2 x 4 @ 145
(1 - 2 min rests between working sets)

Sumo deadlifts
1 x 8 @ 115
1 x 4 @ 135
1 x 4 @ 165
1 x 4 @ 175 -> top set
3 x 4 @ 155 -> back-off sets (so easy after the 175!)
(2 min)

Barbell RDLs
3 x 8 @ 115
(1 min)

Leg press - FULL ROM, until foot plate hit safeties
1 x 8 @ 90
1 x 6 @ 180
3 x 6 @ 200 -> nice round numbers 🤪
(2 min)

Single-arm suitcase carries
3 x length of gym out and back, w/30 lb KB
(1 min)

Incline crunches w/extended legs
2 x 10, 10 sec hold at last rep while scissoring legs. I just keep making this more and more difficult and acing it. Got up from the bench grinning from ear to ear!

Song lyrics:

https://www.azlyrics.com/lyrics/jonahkagen/godneedsthedevil.html