Last Sunday and Monday were max effort Dead and bench days respectively.
on Sunday, the exercise was a deadlift off of 4 mats with 5 sets of chain (around 200lbs). I pulled sumo because I can't tolerate conventional anymore, so I didn't get all of the chain at the top, but I'd guess I was getting around 100-120.
Worked up to a single with 565, plus the chain. It was a pretty good strain, and I was happiest with the fact that my grip held out well, since it has been a nagging issue.
After the pulling, we did a belt box squat with an average band wrapped under the frame and onto the weight sleeves. Since I've been wanting to add speed work back into the program, I did these for 5 sets of 5 with 3 plates, which I tried to move as fast as possible off the box.
Finished with a few sets of reverse hypers and incline setups.
Monday fit into the "dumb but fun" category.
The exercise was a shirted bench with 5 sets of chain. This in and of it self wasn't dumb, in fact, I think it will be a keeper. What was dumb was that I was 3 weeks post meet, and shouldn't have been handling anything nearly that heavy. Ooopsie.
Worked up to 495 plus the chain, which hurt like hell. Still fun.
My arms were shot after this, so I trained my back on the pullover machine, then did some light triceps work on the rope pulldown.
That was it!