Pretty awesome workout today. Super, super sore but everything really clicked. Really took an aggressive approach to deads today and did deficit pulls with the bar starting resting on the top of my feet – about 5″ lower than the normal starting position. It is amazing how much harder that makes the pull. Really pushed the weights and ended up with a 545 single PR, which is quite a bit above any deficit conventional pull I have done from this height. After deficit pulls I did a rep effort set from the normal starting height, 495×10. May or may not be a PR for conventional pulls; I would have to look way back in my logs to see. Moved on to inclines where I hit a 4-rep PR with 305. Finished with some decent assistance work.
Deficit Conventional Deadlift (bar @ top of feet):
135x10x1
225x5x1
350x3x1
410x3x1
475x3x1
535x2x1
545x1x1 (PR)
515x2x1
Conventional Deadlift:
495x10x1
Incline Bench Press:
225x4x1
255x4x1
285x4x1
305x4x1 (PR)
275x4x1
275x5x1
Dips:
bw x5x1
bw x5x1
bw x5x1
bw x5x1
bw x10x1
bw x10x1
Seated Leg Extension – Single Leg:
135x10x1
135x10x1
135x10x1
135x10x1
135x10x1
135x10x1
Strict GMs:
135x10x1
135x10x1
135x10x1
Seated Bicep Curl Machine:
100x8x1
100x8x1
100×8-75×8-50×8-25x10x1
Pull-Aparts:
red band x30x1
red band x30x1
red band x30x1
Duration: 100 minutes