Back/Shoulders and Macros

Workout
only working sets

Db Presses - 80 x 6, 80 x 5, 80 x 5
Lateral Raises ss - 30 x 10, 30 x 10, 30 x 10
with Front Raises - 30 x 10, 30 x 10, 30 x 10
Deadlift - 315 x 5, 315 x 3, 315 x 3
Pullups Supinated Grip - BW + 37.5lbs x 6, BW + 37.5lbs x 6, BW + 37.5lbs x 6 (dip belt)
T-Bar Rows (Olympic Bar against wall with v-bar attachment) - 110 x 10, 110 x 8, 110 x 8

Cardio - 30 minutes LISS

Another crappy workout with these muscle groups. I had to use a regular incline bench for shoulder presses which completely screwed me up. My initial lift off was so crap because i couldnt use my legs enough to kick the weight up..i was struggling and it took alot of my initial energy out of me. Deadlifts completely sucked AGAIN. I think next back workout I am going to go 60-70% of my 5 rep max on deadlifts and focus more on my technique, speed and explosive power from the bottom. I am going to keep my volume the same though. What i realize is that when i'm using a lower weight i tend to use my glutes/hams/hips along with my lower back to lift the weight. When I go up in weight (closer to 3 plates) I tend to use much more lower back to get the weight up. My ass lifts up way too quickly.

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Diet

Calories: 2,584, Protein: 226.6g, Carbs: 274.8g, Fats: 69.2g