Sunday and Monday were max effort sessions for deadlift and bench press.
Sunday the exercise was a deadlift off of pin 3 (6 inches high on our rack).
I hate pin pulls because they really challenge my lower back, which just wasn't up to it for a long time. This time though, I felt pretty good, and was able to take another step towards getting my deadlift back on track.
Warmed up on the back extension, then went:
Bar x a bunch
135 x 5
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1
475 x 1
495 x 1
The 495 was really hard off the pin (my weakest point in any pull), but locked out smoothly.
While I'm still not handling anywhere near the weight I should be, this was a big step because it's the first really big strain I've made on a deadlift in a long time, and totally pain free. In the last few years my back pain made it really difficult to stick with a pull off the floor/pin. Either my back would hurt too bad, or more recently I would just shut down and give up. This time though, my confidence was high enough that I felt comfortable with the strain.
Next up was 4 sets of 10 reverse hypers
4 sets of 15 hip adduction
4 sets of 15 pulldown abs.
Monday was an ME bench day and the exercise was a reverse band bench with average bands.
Warmed up, then worked up with:
135 x 5
185
245 x 1
Added band
245 x 1
295 x 1
335 x 1
385 x 1
405 x 1
425 x 1
435 x 1
The 435 got really tough at lockout and I knew that this was it.
After the 435, I did another two sets at 335 for some extra volume.
Next, to switch things up, I did parallel bar dips as a second movement. These were tougher than I remember (I probably haven't done them in 30lbs. but it was good work for the triceps and shoulders. Did 4 sets of 12
Next were 4 sets of 12 Hammer Strength high pulls, and dumbbell shoulder raises for 4 sets of 15 @ 20lbs.
