“Week 1” – 5 reps

• 5/3/1 – Deadlift (working max: 275#)
  • 1x5x110 (warmup)
  • 1x5x140
  • 1x3x165
  • 1x5x180 (work)
  • 1x5x210
  • 1x6x235
• Asst. #1 – Hyperextensions
  • 5 x 10 x BW
• Asst. #2 – Hanging Knee Raises
  • 5 x 7 x BW
• Metcon – jump rope
  • 1 Tabata set – all single hop

First deadlift of the new 5/3/1 cycle. Bumped my working max up the prescribed 10#.

My main focus was really working to keep my back straight, and not just straight, but rigid. Keeping proper “flatness” to the spine, keeping the torso very firm and rigid by better use of Valsalva Manuver. It worked well, I feel better, tho a lot more worked. I certainly had to squat deeper too, which makes sense since lacking the rounding in my lower back well… gotta get down there. It was more noticeable when I would lower the weight. It just changes the whole track of the movement, where the bar goes. It’s all good, and likely why I only got 6 reps with 235# because it’s just stricter. All good tho.

Then I moved to hyperextensions. This is my first break from the “boring but big” approach. I wanted to do this specifically to help address my back issues and “posterior chain” stuff. I opted to start with just bodyweight, and that was good because certainly my chain was worked from the deadlifts and bw was certainly a good start. I would let myself go from a total hang (and feel the stretch in my hamstrings) to as high up as I could get and squeeze myself, feeling that in my hamstrings and butt and back. All good. I’ll probably slowly work to add some weight, like 10# at a time. But no rush.

I really missed doing the hanging leg raises. My shoulder felt better, but really what I love? How it works my grip and forearms — they get a nice pump. 🙂

On the jump rope, I certainly think it’s time to consider a second set. My coordination is good and I can make it through without stumbling. My rate is a bit faster, maybe 30-35 skips per rep tho I don’t know for sure — I tried to count on one set and thinking about it caused me to stumble. It’s better when I just skip and don’t think about it, but the point is I’m picking up the pace, able to stay at that pace through all 8 reps, and while feeling worked not feeling so beat dead at the end of it, especially in the muscles of my feet. Going to let this firm up a bit before I go to the second set, but yeah, a second set is in my near future.

Really felt good today. Really worked my back so I may be feeling it come Sunday. Just eat more!