Warm Ups 

Bracing protocol as usual

Light Band work to get the blood moving

135 - 8 x 2

225 - 8

315 - 6

405 - 3

500 - 1

565 - 1

Working Sets 

630 for four sets or doubles

Fifth Set

630 x 6

 Accessory Work 

Block pulls ( two inches below the knee) I usually do these in the 70% range,

540 x 3 x 3 trying to focus on a 1-second hold at the top.

Sumo block pulls ( two inches below the knee)

500 for two sets of 5

Hammer curls two progressive sets of 12-15 reps

Mood:  I was feeling good

Energy:  Fatigued

Feeling's:  Fuck yo face