This was a lot of pulling volume today, but it all felt okay. I need to try to push the limits of volume on the deadlifts as my work capacity and strength is still way down from the layoff. Today was kind of an experimental session as I have never really done all these different variations in the same workout. I’ve certainly never done Rack Pulls as the last pull of the day. Lumbars are totally fried. Even on low carbs, my energy is good. Strength is still down a lot from where I have been, but the deads this week felt better than last week for sure.
Deadlifts
Warm Ups: 2 x 5 x 225, 3 x 315, 1 x 365, 1 x 405, 1 x 455, 1 x 485
Work Sets: 515 x 1; 500 x 2 x 2
Deficit Deadlifts (standing on 4 mats)
5 x 405
Rack Pulls (pin #10, knee height)
5 x 315, 5 x 405, 5 x 495, 5 x 455:
Paused Barbell Rows (from the pins, strict form)
4 x 8-10 x 225
Bodyweight today: 232.5
Diet Yesterday (low carb):
- 1 carton egg whites, 1 large banana
- Protein Shake
- 8 oz chicken breast, veggies
- Protein Shake
- 6 oz ground beef, veggies
Impressive deadlift day for you! I forgot to even ask what mine was. (That’s ok!) Keep up the great work!