- Deadlift: 410*2 430*2 450*1
- Hanging Power Cleans: 135*5 165*5 185*3 210*1
- Unilateral Deadlifts: 225*3 245*1
- Plate-Transfer Planks: 10*8
- Bird-Dogs: 10
Deadlifting went well, staying around 85-90% of my 1RM for the rest of the summer, and honestly probably permanently, other then when I go to break my record. Constantly pulling around 95-97% of my 1RM was wearing me out, and really doesn't accomplish much. Hanging power cleans went very well here. Unilteral deadlifts are much better suited to this day than squat day; I already have the patterning down by the time I do them. Also lower reps makes much more sense, as I tired on the 5th rep of sets previously my form went to shit anyway. Bird-Dogs were surprisingly taxing, probably all the deadlifting prior. Also of note, I had some shoulder soreness, knee soreness, lower back soreness, and hip soreness last couple weeks. That all seems to be passing now. Shoulder feels almost 100%, knee is all better, hips are fine. Lower back on the left side is a little tight, going to schedule a massage soon.
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