I like deadlifting!
- 5/3/1 – Deadlift (working max 265#)
- 1x5x105 (warmup)
- 1x5x135
- 1x3x160
- 1x3x190 (work)
- 1x3x215
- 1x6x240
- Asst. #1 – Deadlift
- 5x10x95
- Asst. #2 – Hanging leg raise
- 5x5xbw
- Metcon – jumping rope
- 1 Tabata set, all single hop
I’m starting to wonder… this is “week 2”, meaning “3 reps” on the work sets. On paper I’m not doing as much volume as I did “last week”, and I don’t feel like I’m working myself as hard. I mean, I do feel work, I just don’t feel as “worked out”… as drained, as exhausted. Is that a good thing? Could it be because of the lower volume? Maybe adapting to the routine? I’m not sure. The question is, should I perhaps be bumping up my assistance work a bit? like instead of 95# on the assistance deadlifts do 105# or something? I’m not sure, but I’m not going to. Assistance work is just that: assistance. I don’t need it to interfere with the main lifts and work, and recovery is still paramount. So, I’m going to leave things alone for now. There’s no hard, fast rule here that I’m aware of — do what works for you, do what you need. But, its my first time on the Wendler 5/3/1 so, I’ll just ride things out and see how it all goes. Long term steady progress is more important.
Anyways, deadlift did feel good. On the last set I have to do at least 3, but do as many as I can (tho not to failure). I told myself to do 5… and then I did one more. That felt about right, certainly left 1-2 in the tank. Very good. I like deadlifting.
On the leg raises, I added a small swing to allow me to work through a greater range of motion, and that was good, but it also didn’t feel as difficult — my abs didn’t feel as worked, tho they did get a greater range. What I think I may do, if I keep the swing (and I likely will), is slowly increase the reps here, so like next time instead of 5×5 do 5×6.
Rope jumping is getting smoother. I’ll keep up the single hop and now work to get my body adapted to that, then increase 1. the speed/intensity, 2. eventually add a second Tabata set.
Good stuff! Feeling good. No where near as drained as I was on the Rippetoe program.
Stuff From Hsoi 
I’d say it sounds like your working max is probably more than 265, at this point 😉 Deadlift is one of those things that takes a bit to get used to – once your form is solid, and you really stay tight in your core (Valsalva is your friend!), you can probably lift more weight than you think you can – and that’s probably why you’re not tired in the hams and glutes post workout.
I haven’t read Wendler’s program, yet, so I can’t say I know his philosophy, and therefore how to modify things correctly. But – you *could* add in some more or different assistance exercises for deadlift, too – like RDLs, and dumbell or kettlebell deadlifts (where you focus on keeping the weights even with your legs – not letting them swing forward – this will really work the lats and delts, too, which are also involved in the deadlift).
I think your plan to ride it out and see how it goes is a good one, though 😉 I’m about to start Starting Strength, myself… Will let you know what my thoughts are after I get into it. I can power clean at the gym I’m attending, though, so it won’t be quite the same as what you did…
Yeah, I think my working max is higher. But Wendler stresses to start light, err on the side of lighter. The intent is to work submaximally so you can work harder, longer, and still make constant gains without burning out, overtraining, etc.. That’s one reason I’m not willing to jack up the assistance work, because I don’t want to risk overdoing it. Wendler’s approach is really solid, but conservative and well-reasoned as to why. It’s about the long-haul (like years, long haul). So, I’m willing to just chill and see how it goes. It’s my first time on the program and maybe this is how it rides out. I’m willing to accept the method to his madness. 🙂
And so, you’re starting Starting Strength. Awesome that you can do power cleans. Once my gym’s owner gets back from vacation, I’m going to hammer on him to get a real squat rack, and then we could do power cleans.
You said you had to books, yes? I picked up all 4 of Rip’s books plus his DVD. If you want to borrow any of the ones you didn’t get and/or the DVD, just let me know.
Yeah, I was just responding to your query about whether or not you should bump up weight in your assistance sets 🙂 I think you’re on a good pace – especially as your self training, etc.
How’s a squat rack going to help with power cleans? They come from the floor 😉 The real key is having bumper plates, in case you drop it. You could theoretically do hanging power cleans in a power rack, but… why? The power rack buys you nothing on full power cleans because you’d have to set the pins so low (for the weight to start on the ground) that they would never catch anything for you…
I have SS and Practical Programming, now – I’ll keep in mind that you’ve got the rest 🙂 Thanks for the offer 🙂
Oh regarding my working max… not sure if you know or not but Wendler wants you to take your 1RM then 90% of that… and THAT becomes your working max. I haven’t done true 1RM tests, just went on what I had from my prior program plus some math and minor adjustments.
The squat rack will help in a non-obvious way…. room. It’s really an issue of the way this gym is laid out. It’s kinda packed in… room enough to work, but things are still kinda packed in and there’s just no place to do cleans. If we had a proper rack (instead of this squat “pyramid” thing), we could go all the way to the floor plus have a place to do all of this. So, non-obvious way to make things work there. 🙂