Didn't get a bike ride in yesterday. Finally some rain and cooler temperatures! Been a month and a half at least.
Warm up - 500M row
Deadlift - didn't really notice my groin with these
155-5
265-3
375-1
441-2 - work set
Speed deadlift with 90 seconds rest between sets
359-3,3,3,3,3,3,3,3,
Paused close grip bench - concentrated on driving the bar as hard and fast as possible off the chest. With the new IPF rules I really have to watch putting my feet on the bench. I had gotten into the habit of doing that as part of my set up.
Bar-20
155-5
221-8,8,8, work sets
DB curls - did these throughout the workout when resting
25-10,
30-10,
35-10,
35-15, - did this last set after chins
Sumo Deadlift - beltless - not heavy enough yet to require a belt - slight groin pain.
155-5
242-5
265-5,5, Still working my way up in weight.
Underhand chin ups
BW-10,10,10,8,
Ab work
Lying toe touches
10,10,10,10,