back workout:
deadlifts
135 *12 warmup
225 *10 warmup
315 *8
405 *6
455 *3
475 *2
495 *1(sometimes barely)
405 *3-5
seated rows(machine)
240*10
250*8
260*6
240*6
200*12
resting 2-3 mins between sets
and thats it!
i do this once a week for my back
i train for power and strength for mma. i could improve with some good suggestions from you guys.