Welcome back to the gym!  Assistance gets heavier, all weights keep climbing up.

 

warm-up Defranco Agile 8

Deadlifts (no straps, barefoot)

warm-up (only enough rest to change weights, double overhand)

170 x 5
210 x 5
250 x 5

main (belt goes on, 2 min rest)

275 x 5

315 x 5 (change to crossgrip)

355 x 9   Rep PR!!

IMG_5156

 

notes:  Upper back starting round, but I was just REALLY hungry for this PR.

 

Squats (Romaleos)

warm-up (change weights and go again)

125 x 5
155 x 5
185 x 3

235 x 1 (belt came on)

IMG_5163

 

main assist (60 sec rest, belt)

280 x 3

280 x 3

280 x 3

280 x 3

280 x 3

post-workout:  20 min somewhat HIIT cardio on the bike

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