Deadlift/Bench

Deadlift:
2x5 135lbs
1x3 225lbs
1x3 255lbs
1x3 290lbs
1x3 330lbs (this was rough)

Bench:
1x8 45lbs (empty bar)
2x5 95lbs
1x3 140lbs
1x3 160lbs
1x4 180lbs

Single Leg Hip Extension/Broad Jump Superset:
3x12, each leg / 3x6 max distance (not measured)

Plyo Push-up / Bent-over Cable Chest Fly Superset:
3x5 24" box / 3x8 5-stack for each arm

Laché to Muscle-Up
8 attempts, 3 successes

Malek Row / Cable Rear Delt Fly Superset:
3x12 90lbs / 3x10 15lbs each arm

THE GUN SHOW:
2x12 50lbs Strict Curl
Tricep Stretch
2x8 45lbs Preacher curls
Tricep Stretch
2xF 20lbs DB curls
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Yeah, "GUN SHOW" was stolen from Jordan. I quite like it better than "vanity lifts." The laché to muscle-up set-up was fun and through some "Parkour-related" stuff in. Always nice. teaches me that I need to learn how to deal with momentum better, though its useful application is.. limited.

DLing 330 for a triple was difficult. I did it, but I had to set the bar down and stand up each time just to relieve the tension in my back. Probably some residual soreness from BJJ last night, nothing more than that. Bench was cake, though I'm unsure why 180 for 3 or 4 is so much of a struggle when I should still be able to do 185 for five. It might be because the other work sets are so close to the top weight..? Dunno.

I think this accessory work is far superior to most of what I've done before. Bodyweight stuff to save my knees a little, but very dynamic work. And since the motor units are fired up after the heavy lifts, the power's all there.

I've realized that Friday is my highest volume day, and Monday doesn't even come close.. but that's probably how I'll keep it.