forgot to do the DeFranco Agile 8, woops!  I was already into my first set by the time I realized it.  so excited to deadlift!

Deadlifts (all barefoot, no straps)

warm-up (double overhand, 1-2 min rest)

150 x 5

190 x 5

230 x 5

main (crossgrip, 2-5 min rest)

285 x 5

325 x 3 (put on belt for Set 5 onwards)

360 x 4

notes:  Got to rock the bumper plates again tonight, so a bit more touch and go than usual, a faster descent.  Belt was working hard keeping my lower back tight on that last set!

 

Assistance

Squats (Romaleos on, 60 sec rest)

135 x 10

135 x 10

135 x 10

135 x 10

135 x 10

Leg Raises (roman chair, 30 sec rest)

10

10

10

10

10

post-workout:  rumble roller on my IT bands, adductors, piriformis

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