Brian - Volume Deadlift and Bench

Was away on work travel Thursday so I missed that volume chest day. Both of these are from this weekend.

--12/5--

Deadlift;
Warmup - 133x10, 133x5
Working - 223x4, 273x4, 223x5, 223x4, 223x4 223x4, 223x4, 313x1, 223x4

I think deadlift form is the area where I need the most work so I was really looking forward to volume deadlifts. 223 is a pretty easy weight for me (6 or 7?) so I can crank tons of them out and really focus on adjusting my form. In the beginning I completely sucked. But Franks "extend your spine" visualization technique seemed to work for me. Kik told me to pull 313 one time with my new form to see how it felt... went up super fast. Used double overhand and form stayed true. Happy about that.

Squats;
Warmup - 135x10
Working - 185x4, 205x4, 225x4 @8

--12/6--

Bench (3 second pause on chest);
Warmup - 135x5, 135x5
Working - 165x4, 175x4, 175x4, 175x4, 175x4, 175x4

All 175's at 8-8.5

Medium bench grip w/ white pad;
Working - 185x4, 185x4, 185x4, 185x4

Narrow grip w/ black pad;
Working - 185x12 @9, 185x9 @10, 185x9 @10

Seated rows (pause at chest) - 90x10, 100x10
Lat pulldowns w/ rope handles (pause at chest) - 90x10, 90x10