Deadlift Assistance

SS-bar Box Squat:

w/ wide stance

225 x 5

275 x 5

315 x 5 @ 9

335 x 5 @ 9+

365 x 3, 3 @ 10

Ughhh. 365 was whooping me bad. I had planned to go for 5, but the third rep felt tough each time. Wide stance still feel weird. I need to do more wider stance lifts to keep my adductors trained.

SS-bar good mornings:

225 x 5, 5, 5, 5

Deadlifts:

265 x 5

375 x 5 @ 10 efff

Failed to break 265 off the ground without a belt. WTF. I need to keep stretching to pull my nerves back into line.

Finished with some hanging leg raises (4 sets). My PT recommend doing overhead shrugs to strengthen my middle traps. I did these in the smith machine with 50 pounds and it worked really well.

Lower back

Showed up to a completely empty gym today. Not very motivating for leg work. :(

SS-bar Good mornings:
155 x 8
245 x 5, 5
295 x 5, 5

These were harder than I expected. I started off pins, but the ss-bar bounced too much so I help playing with the pin setting and for the last two sets, I just went free standing. The exercise felt ok, but I was feeling off on these.

Deadlift off blocks:
315 x 5, pain @ 0
405 x 3, pain @ 0
455 x 8, pain @ 3, effort @ 8

Wow, I had no pain on these for the first time in a lonnnng time. The 455 had a bit of discomfort, but was still very doable. This is a great progress considering how rough it was a few weeks ago. If i continue making 50 lb. jumps, i should be pulling 800 x 8 in a few months!! (j/k) I'll stick on this for one more week and then start trying pulling closer to the floor.

Superset
Zercher squats:
123 x 8
213 x 6, 8, 8

Shrugs:
315
365 for 3 sets

These felt great today. A little groin twinge on the second zercher, but it didn't interfere with the reps. Shrugs were done with a 2 second pause on top and until failure.

Finished with a super set of:
wide-grip pull ups, curls, and alternating cable crunches.

Squat

Squats:
330 X 5 (belt only)

After I did these, I put on the bottoms of my Fusion deadlift suit and messed around a bit. I tried to sink a few reps at 259 and 313 but didn't hit depth. They are a lot tighter than the bottoms of the Max DL. Maybe I'll give it a run next week when I use my gear.

Cambered Bar Squats:
225 X 5
245 X 5
275 X 5

SS Bar Good Mornings off pins:
135 X 8 (4 sets)

Sled Work

Abs

Deads

Deads:
430 X 5
445 X 5

Speed Pulls:
225 + green X 1
275 + green X 1
315 + green X 1
315 + blue X 1
225 + green and blue X fail
135 + monster band X fail
135 + green and blue X 1

Seated SS Bar Good Mornings (off pins):
135 X 8
135 X 8
135 X 10
135 X 12

Blue Banded Abs

Deads

Deadlift off blocks (bar was just below knees):
475 X 1
515 X 1
545 X 1
565 X 1
575 X fail (I was doing these with a taped pinkie because it opened up last week. I took the tape off after this set because I felt that I was losing my grip at the top.)
575 X 1 (I was setting this one up and a guy shoved a jar of ammonia in my face, so I took 2 hits and got it. Also, the pinkie opened up again.)

S-S Bar Good Mornings:
Holy shit these were hard!
135 X 5
185 X 5
225 X 3
225 X 3

Banded Decline Sit ups supersetted with Banded hamstrings
3 sets

Neck work