Today felt really good.

“Week 3”

• 3 reps – Deadlift (working max: 335#)
  • 1x5x135 (warmup)
  • 1x5x170
  • 1x3x205
  • 1x3x235 (work)
  • 1x3x270
  • 1x7x305

• 3 Reps – Press (working max: 150#)
  • 2x5x45 (warmup)
  • 1x5x60
  • 1x5x75
  • 1x3x90
  • 1x3x105 (work)
  • 1x3x120
  • 1x7x135
• Asst. #1 – DB Rows
  • 3 x 10 x 75
• Asst. #2 – Pulldown Abs
  • 3 x 15 x 60
• Asst. #3 – Dips
  • 3 x 7 x BW
• Asst. #4 – DB Hammer Curls
  • 3 x 10 x 30’s

Today just felt damn good. Got a decent night’s sleep. I think my new diet plan is working out. Just felt good.

The deadlifts went well. I again tried reversing my grip, left pronated and right supinated. Felt less weird, but I forgot to do it on all sets, just did it on the last set (since I’m used to double-overhand for all other sets). But it seemed to work well enough, tho again it still feels weaker than the other way. Nevertheless, I was happy with 7 reps @ 305.

Press felt good too. Wearing a very tight belt really helps with things. Helps me get more out of the Valsalva maneuver (natch), which makes my torso a lot more solid and stable. All good.

On assistance work, I opted to start the 1-handed exercises with my left. It’s the weaker side, so let it set the pace. Pulldown abs still are weird, but more reps seems good, tho 15 might be too much because the rope positioning really gets to you. So I’ll try something like 3x12x70 next workout and see how that goes.

Still doing all assistance work as a circuit, maybe 10 seconds of rest between exercises to let my elbows become happy again, and 90 seconds between runs. I swear I’m seeing a little more mass growth from all of this… I blame dips. 🙂

Onward to PR week!