My body is attaining memorable levels of soreness these days. Prob because this is my 4th day of exercise in a row, and I am going at it with some intensity.

Deadlifts (2 min rests after the warmups)

160 x 5 hookgrip
200 x 5 hookgrip
240 x 5 double overhand
280 x 3 mixed grip
*belt on*
280 x 3
280 x 3
280 x 3
280 x 3

notes: lots of low rep sets, not wanting to tax the low back for what lay ahead

Deficit Stiff Legged Deadlifts (2 min rests)

130 x 8
160 x 8
190 x 6
140 x 8

notes: stood on a nice thick bumper plate. I wanted to do sets of 8, but my grip got tired on the 3rd set and I crushed a callus a bit, so I had to stop. So I did a backoff set. My grip is getting pounded these days.

Pallof Press (60 sec rests)

3 plates x 20/20
4 plates x 20/20
4 plates x 20/20

notes: gave my grip and my posterior chain a break with this core work.

Ukrainian Deadlifts (90 sec rest)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

notes: I have seen people do these, but never tried them. They work pretty well as a finisher. My quads even felt the stretch on the negative, and the glutes were firing quite well. Low back started to remind me how sore it was.

Seated Closegrip Cable Rows (90 sec rests)

100 x 12
120 x 12
150 x 12

notes: Did them nice and slow and focused on the peak contraction. Went thumbless to let my grip have a break, and tried to strengthen up my low back.

I was considering doing cardio after, but my low back warned me it wanted to go home and chill out, so I heeded it.