This was a good day.
Warmup - Comprehensive but no glute activation
Deadlift -
135x10
185x10
225x10
275x3+7 (hook grip) from 5.625"
315x14+6 (strapped) from 5.625"
315x1 (hook)
My copy of Becoming a Supple Leopard came in yesterday, and I've been trying Kelly's spinal organization cues (squeeze glutes, pull ribcage down, deep breath, exhale and wrap your abs around your spine, sort out upper back, release glutes, go). Here I think they helped a lot with stabilizing my spine (speaking of which, these completely murdered my back - resetting was definitely a good choice).
Working on getting my hips lower for the entire pull.
RDL/Stiff Leg -
200x10x5
Strapped for sets 2-5. Surprisingly good back position, as far as I could tell. Again, spinal organization drill.
Barbell Row -
140x8x5
Less solid. I may just drop down to 135 until I'm happy with how I'm doing on these.
Rollout -
10, 10, 6, 6, "some"
Working on the spinal organization here, which makes the movement massively harder since I'm consciously avoiding lumbar flexion and extension.
DB Protraction - 22.5x12x3
DB Retraction - 22.5x12x3
DB Curl - 22.5x10x3
Did the right shoulder twice for the protractions and retractions.
I need to talk a lot less at the gym, regardless of what I'm being asked or who's there. No reason I can't pause for a sec to phrase things concisely.
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