9 weeks out, day 1, deadlift

After taking a day to deload my squat volume last week, it was time to deload my deficit deadlift work just a little.  Instead of doing 5 singles with 545 from a 2" deficit, I only did 3.  The only hiccup was getting a bloody nose on my second warm up set.  It's been so cold and dry that nosebleeds have been a weekly occurrence.  It was a bit of an inconvenience to head to the locker room to attend to the nosebleed but it didn't spring any more leaks so that was nice.

Not wanting to press my luck with the nose, I skipped my leg press assistance work and did wide stance squats instead.  Since this session was a deload of sorts, I used the wide stance squats to stretch out my hamstrings and adductors.  After some dumbbell hammer curls, I finished up with two sets of 20 back extensions.  Between the wide stance squats and the back extensions, my hamstrings felt nice and loose and pumped at the same time.  The back extensions felt so good, that I should probably finish off all my squat and deadlift sessions with them just to stretch things out.

Deficit Deadlifts:  2" deficit, 315x3, 405x3, add belt, 495x3, 545x1, 545x1, 545x1  12 total work reps, 71% avg intensity

Wide stance squats:  135x10, 185x8, 225x8, 275x5, 275x5, 275x5

Dumbbell Hammer Curls: 45x6. 50x6, 55x5, 55x5

Back Extensions:  20, 20

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