OK workout. Things started great with me dropping a 45lb plate on my left big toe. Did not affect my lifting but it sure stings now and has turned a nice purple, lol. Deads were OK. Elevated pulls (plates raised about 6″) are more awkward than the deficit pulls. Talk about a difficult starting position. I never really wear my belt tight (if I wear one at all) when pulling, but today I really cranked it on tight – what a difference that makes. Going to have to see how that carries over to actual heavy pulls from the floor. Bench was sluggish and slow – not feeling as good as I had hoped it would. I did my last two sets touch and go, for the first time since I started benching again. Felt OK. Not really explosive or fast, but pretty easy. Finished with some good accessory work.
Deficit Deadlift (bar @ top of feet):
135x10x1
225x6x1
315x3x1
385x3x1
410x2x1
410x2x1
410x2x1
410x2x1
Elevated Deadlifts (bar raised ~6″):
410x2x1
440x2x1
505x2x1
505x2x1
565x2x1
565x2x1
Paused Bench Press:
195x5x1
230x4x1
270x3x1
270x3x1
310x2x1
310x2x1
Bench Press:
290x5x1
275x7x1
Flat DB Flye (superset with neutral db presses):
70x10x1
70x10x1
70x10x1
70x10x1
70x10x1
Flat Neutral-grip DB Bench:
70x10x1
70x10x1
70x10x1
70x10x1
70x10x1
Single-leg Leg Extensions:
150x5x1
200x5x1
200x5x1
200x5x1
200x5x1
100x20x1
Wide-grip Pulldowns:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1
Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1
Duration: 90 minutes