Wednesday, May 19, 2010

5/3/1 Round 3: Deadlift 5/3/1

All Notation: Weight x Reps x Sets

Last two weeks have been really hard with all the 5x6 and 6x4 assistance work, almost to the point where I was not looking forward to workouts. But today must have been payday, because everything felt effortless. Well, almost: the two, 25-rep sets of squats flattened me.

Conventional Deadlift: 115x5, 135x5, 170x5, 205x3, 235x2 255x5, 285x3, 325x3 (Rep Out Set). The most solid my form has been. My arch was tight through the whole lift, the weight was peeling off the floor quicker, and my grip now feels stronger. So I take it that my accessory work is paying dividends.

12" Front Box Squat: 85x25x2. I love how my quads feel after high rep squats. I'm just not fond of everthing else.

GHR Reverse Hyper (Monster Mini Bands): 6 sets of 5.

Hoist Roc-It Leg Curls: 167x4x6

Single Calf Raises: One set for every set of deadlifts

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