DL

Weight: 175.2

Deadlifts
225 x 5
355 x 2. Feel really weak today.
315 x 3 feel strained
225 x 5 deficit deads. (On the Step)
225 x 5. Deficit deads
225 x 5 deficit deads

Keep 355 for top set until 5. Also, get those 5 reps in all work sets.

Pull-ups
BW + 45 x 8 (4+2+1+1)
BW + 35 x 8 (4+2+1+1)
BW + 35 x 8 (3+2+1+1+1)
BW + 25 x 8 (5+2+1)
BW (chins) x 15 (8+4+2+1)

Rough set. Good one though.

Do bodyweight pull ups next week. Alternate each week.

Lat pull down (slow, controlled, elbows back)
100 x 8
100 x 8
100 x 10

Cable Rows (close grip)
130 x 8
130 x 10 to the arm pits. No momentum. Rough set.
130 x 9
90 sec rest or less between sets

Handstand Push ups/holds
BW x 7
BW x 7

35 sec x 2 solid sets. Last set @ 33 sec. Last set rough.

Cable rear delts
35 x 12 Watch the momentum.
35 x 12. Strict.
35 x 12 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.