Deadlift (speed)

Not so speed at all lol.

60 * 5 * 2

100 * 3 * 2

140 * 3 * 2

160 * 1

180 * 3/2/2/2

160 * 2

Deficit pull

140 * 3 * 5

160 * 1 * 1

180 * 1 * 2

Back extension (weighted) 

60 * 6 * 5 (3sec squeeze) 

Kroc rows

30 * 10 * 5

Back extensions (bw)

10 * 5

Still need to get my back tighter before pulling. Not too bad a session overall. Pinky is hurting again.. Carbed up today with chicken rice + fish soup noodles. Poverty carb load.

Last friday

Today

Not sure if muffin pulling skill improve or leaner. LOL. Gotta work my delts tmr. Hope to get a solid pump.