2012-07-05 workout – Wendler 5/3/1 program, cycle 11, Deadlift/Press 3
Feels so good to set personal records.
- 5/3/1 – Deadlift (working max: 335#)
- 1x5x135 (warmup)
- 1x5x255 (work)
- 1x7x320 (PR)
- 5/3/1 – Press (working max: 150#)
- 2x5x45 (warmup)
- 1x5x115 (work)
- 1x5x145 (PR)
- Asst. #1 – DB Rows
- 3 x 10 x 75
- Asst. #2 – Pulldown Abs
- 3 x 12 x 70
- Asst. #3 – Dips
- 3 x 7 x BW
- Asst. #4 – DB Hammer Curls
- 3 x 10/10/6 x 30
They might only be rep PR’s, but they are PR’s nonetheless. On deadlift, 320 is the most weight I’ve lifted period, but I did it for 3 reps back in cycle 8, so today’s PR is pretty good. In fact, what makes it really awesome is last week I could only muster 7 reps at 305… today 15# more and same reps, and I felt like I had a couple left in the tank. What’s the difference? I’m not really sure. I got a lot of rest yesterday (tho last night’s sleep wasn’t too good because of people shooting off fireworks until the wee hours). I’m also putting some more of Andy Bolton’s suggestions into play, the biggest of which is take that deep belly breath then push your abs like hell into your belt… really really push, not just “tighten up”. That seemed to help and the pulls felt really light. That first rep felt like air and I knew I’d be able to zoom along. I’m thrilled, and next cycle it’ll be pure PR’s.
Press was alright, and I’m happy with the performance today, but I continue to have weird issues with getting dizzy. I get under the bar, I get ready to lift it off, I inhale, lift off, step back, and then my head gets all swimmy and vision “blacks out” if you will. It goes away as soon as I stop holding my breath, but it’s scary when you have all this weight in your hands or on your back. But I started trying what I do when I squat, which is get fully ready to lift off, then breathe, quickly lift off (don’t rush, but don’t waste any time), step back, then stay tense and take another breath, then start the movement. That helps, but it’s hard to keep tight during that breath… something to work on.
On assistance work, I think 12 reps is my groove for pulldown abs. It seems to work stuff because I finally felt some ab work today, but it’s not so much that my elbows get ugly with me. I also moved my hand position to have my palms basically facing my shoulders (hands are essentially as supinated as I can get them, on the rope) and that seems to help a bit too. I also changed up the hammer curls. Until today I did them alternating: right arm up and down, then left arm up and down, etc.. Now I’ll do them simultaneously. Just takes too long the other way and breathing is always funky.
Really nice way to end this cycle.
And yes, it also confirmed my desire to go to 4 sets of assistance work because 3 just gets me there. I may regret it, but I won’t know until I try.