On the pulls, the paused deadlifts went ok. I went light, since my back was sore. I spent time doing some corrective stretching on the chest, hip flexors, and pririformis after doing the bench work. Despite the lack of reps, I'm glad that at least I got the sets in and on the barbell rows, I was able to jump weight and work on the upper back to get it ready for the heavier squats and deadlifts.
After the workout, I used the big stick to massage my legs and lower back. I did some more stretching after that to work on my flexibility for Jiu Jitsu.
Corrective Stretching - 5 minutes
Bench Press - 2 sets - 45lbs, 135lbs, and 225lbs - 10 reps
Board Press with Squat Pad - 285lbs - 5 reps, 4 sets - 330lbs - 3 reps
Pause Bench Press - 325lbs and 3 sets - 330lbs - 1 rep
Pause Deadlifts - 155lbs, 265lbs, and 365lbs - 5 reps, 455lbs, and 3 sets - 505lbs - 1 rep
Barbell Rows (Pronated Grip) - 315lbs, and 2 sets - 335lbs - 5 reps
Double Kettlebell Swings - 3 sets - 48kgs - 12 reps - 30 seconds rest between each set
Jump Squats with Kettlebells - 4 sets - 16kgs - 5 reps - 30 seconds rest between each set
Planks - 3 sets - 35 seconds - 30 seconds rest between each set