De-load Day: Rows, Hip Work, and a Missed Press

De-load day, run more like a circuit than a straight-through list — exact order isn't fully remembered, so what follows is grouped by movement pattern, not necessarily the sequence it happened in.

Full session on video: Inverted Rows & Shoulder Presses (De-load Day)

Pulling

• Inverted rows: 8, 8, 5
• Wide grip pull-ups: one set of 3

Legs and hips

• Lying hamstring curls, 4 sets × 12: two 10s, two 10s, two 25s, two 25s + two 10s (progressive loading across the four sets)
• Adductor machine: top set maxed the machine's stack × 23 reps
• Abductor machine: top set maxed the machine's stack × 14 reps

More pulling

• Pit Shark machine, converted into dumbbell rows: empty bars × 10, then two 25s × 10

Pressing

• Barbell shoulder press: bar warm-up, then 115×8, 155×6, 195×4, 225×2, topping out at an attempted 255 — missed.

Takeaway

The missed 255 is worth logging exactly as it happened. Running rows, legs, and hips first, circuit-style, before ever touching a barbell for pressing means real accumulated fatigue by the time pressing starts — even on a day labeled "de-load." That's useful information on its own: what's available on a lift late in a session depends on everything that happened earlier in it, not just the lift itself.