Today was a super solid workout / pump... I took the day off work to help my wife with parenting / stuff around the house... snuck this in during the early afternoon. I was still a bit sore in my hamstrings from the squatting on Sunday, but once I got warm and foam rolled my hamstrings a bit I got through the deadlifts. Definitely took a little over 2:30 (closer to 3 / 3:30) on the last couple of sets for the rest interval... it was just heavy and I was sore, but I got all the reps.
A.
Deadlift
5 sets: 7 Reps – @ 80% of 1RM (440#)
*Rest 2:00-2:30 b/t sets
-Complete
B.
‘Death by Strict Pull-ups’ (supinated grip)
-9 + 8 reps
C.
Pendlay Row
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-155#
D.
Narrow Grip Neutral Lat Pull-Down
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-115#
E.
Barbell Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-95# ... this turned into 'cheat curls' but was still a great pump
F.
DB Hammer Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35#
G.
3 Sets:
KB Side Bends x 15 reps/side
Abwheel Rollouts x 10 reps
*Rest 1:00-1:30 b/t sets
-Complete
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