Warm Ups
Bracing protocol as usual
Light Band work to get the blood moving
135 - 8 x 2
225 - 8
315 - 6
405 - 3
495 - 2
555 - 1
Working Sets
620 x 2 x 4 plus the Gangster 5th set which is an all out set or an amrap.
Accessory Work
Block pulls ( two inches below the knee) I usually do these in the 70% range, but being my first week back my hands didn't wanna keep up (what a pussy) so these are at about 65%
500 x 3 x 3
Reverse-Hypers 5 x 10 with four plates each side
Assisted chins (what a pussy) super set with face-pulls 1 set of 15 reps immediately following set of chins
Hammer curls two progressive sets of 12-15 reps
Mood: Why the hell do I feel like I've never pulled before
Energy: Like I just gotta out of work on a Thursday
Feeling's: Deadlift is a very technical lift especially for me it took me a long time to get my pull up in the 800 lb range. I have to dial it back in, very sloppy yet expected 15 weeks to put it all together in the one place it matters ... the platform!