Deadlifts, deficit pulls, bench, step ups/plyos, jacked street

0730

1) warmup: deadbugs, plank scap pushups, side planks, side lunge pulls

2) deadlift to heavy 3, no hook grip - 60,100,120,140,150(x 2nd),150(x 3rd) kg

3) deficit deadlifts from plate, speed focus - 3x10x60 kg

4) close grip bench - 3x5x70 kg
max reps @ 60 kg - 13
*shoulder band mobs between sets

5) 3 rounds:
upper body med ball plyo circuit, 4 kg - 30 reps
10 x db step ups (parallel), 20 kg db's

6) jacked street - 3 rounds, 30 seconds between each
30 seconds hammer curls, 15 kg db's
30 seconds banded tri extensions
max time ring support holds

• Notes: Didn't have a heavy pull in me today. Filmed the sets at 150 and they actually looked totally fine but they felt like dogshit to me. Pretty much just bitched out and my grip felt weak without the hook grip. Going to keep the reps a little higher for the time being before dipping down into these heavier pulls. Linear progression going on the bench. Really enjoyed the deficit work.
• Body: Need to get some better sleep but feeling fine. It might be time for a caffeine reset unfortunately.