De-load Deadlift day

Very short and simple workout today, conventional deadlifts, partial anderson squats, and overhead presses.  I'm still supposed to be in de-load this week so I kept the volume low on deadlifts, tried but failed to increase the degree of difficulty in the partial anderson squats, and kept the intensity low on overhead presses.

Deadlifts:  225x5, 315x5, 405x1, 495x1, 545x1, 545x1   These felt good, the second single with 545 was almost a grind but my rest period was under 180 seconds.

Partial Anderson Squats:  decided I'd try to do these the correct way and start the first rep from bottom position.  That didn't work out too well.  I simply couldn't get into position under the bar to lift even 225 off the pins set to approx half squat depth.  I ditched that idea and did the sets after 225 with a walkout and then a rest-pause on the pins at the bottom.  By doing that I don't completely disperse the stretch reflex but, for the time being, it's an acceptable compromise.

135x5, 225x5, 225x5, 315x5, 365x5, 405x2

Overhead Presses:  45x10, 95x10, 135x9, 135x10  I took a fairly long rest period between sets with 135 and that accounted for the extra rep.  The sets with 45, 95 and the first set with 135 were done with only as much rest as it took me to load the bar--basically the reverse of a drop set.


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