Sumo deadlift (no belt, hook grip) - worked up to 475 for 12 total reps, did 3 reps at a time with about 20 seconds between each of those reps, rested 2 minutes and then did another 3. Getting lots of practice with my set up. Used straps starting on rep 4 (hands starting to tear).
Worked up with hook grip (no straps, no belt) - 505x1, 525x1, 545x1, 565x1 ... this is a PR for beltless with hook grip
Bent over row - 285x12, 8 ... back was already pretty shot from deadlifts.
I have no more intercostal pain at all. Whatever I did last Friday was pretty painful but must have actually been a pretty minor injury.
Standing behind the neck press - 125x20 (new 20RM), 145x10
Incline bench w/ wide grip - 205x14, 225x7
Bent over row w/ leg and hip drive - 285x20 (new 20RM)
Deficit still leg deadlifts standing on 4" box (used straps and no belt) - 395x6 ... weight moved around a lot after I set down each rep due to the hex plates. It hasn't been much of a problem in the past but was really annoying me this time. I'll have to start pulling out of the rack or something if this continues to be a problem.
Bench (paused) - worked up to 365x1, 385x1, 405x1
Volume work (paused first rep only) - 325x5x4 sets, then 325x4
Reverse EZ bar curl - 70x10x3 sets
Superset with lying EZ bar triceps extension - 70x20, 15, 12
Incline DB curl - 30x 8, 6, 4
Forgot to mention - last workout also did parallel grip chins bw x 12 + 18 rest pause reps = 30 reps total in 3 minutes
Behind the neck press - 130x17, 150x8, 5
Squat w/ belt - worked up to 365x2x5 sets
Incline bench - 205x14, 225x8, 3
Felt a bit dehydrated today. Just did a short workout.
Bench (paused first rep only) - 325x5, 5, 4, 275x6, 225x10
Low bar squat with belt (flat shoes) - worked up to 365x2x5 sets, going for speed
Pause squats (5 seconds, no exhale, beltless) - 275x5x2 sets
Behind the neck press - 130x17, 150x6
Sumo deadlift with belt, hook grip - worked up to 600x1, 625x0 ... lost grip about half way up.
Incline bench - 205x15, 225x8
Sumo deadlift w/ belt, 20-30 second rests - 485x1x6 singles
Bent over row w/ hip drive - 295x8 ... not much hip drive left at this point I guess lol
Parallel grip chins - bw x 8 + 20 rest pause reps = 28 reps total in 3 minutes
130lbs. x 17 nice and a 600lb. hook grip with no belt dead....WOW!
seems to me that you don't have any physical issues about now:)