Well, that wound up better than I expected.

Wendler 5/3/1 program, cycle 15, week 3

• 5/3/1 – Deadlift (working max: 345#)
  • 1x5x140 (warmup)
  • 1x5x175
  • 1x3x210
  • 1x5x260 (work)
  • 1x3x295
  • 1x7x330 (PR tie)
• Asst. #1 – Good Mornings
  • 3 x 12 x 95
• Asst. #2 – Pull Throughs
  • 3 x 15 x 100
• Asst. #3 – Pulldown Abs (kneeling)
  • 3 x 15 x 120
• Foam Rolling

During the workout, I didn’t feel it. I mean, it wasn’t good, wasn’t bad… it just was. My head was kinda there, but I had introduced a new variable — wrist wraps (more below) and so it caused me to think about other things. But I did my best to just clear my head, not worry about the future nor the past… just be there, in the now, in the moment. That’s hard for me, but I’m working on it.

I had no idea how many reps to try to hit. I just said there’s 330# on the bar, just keep lifting until the body says stop. 7 reps… that works. When I got home I looked to see how that compared:

* last week I got 315 for 7… same reps, 15# more. OK then.
* last cycle, 320# for 5. More reps, more weight. OK then.
* 2 cycles ago I did the most weight I’ve ever deadlifted: 340# for 4 reps. Doing some 1RM calculations (which mean little, but provide an interesting statistic), the 7×330 equates to 406#, and the 4×340 to 385#. So in theory, more work done.

Gee… stronger. I dig it. To what can I attribute? I don’t know for sure. Better mental attitude? The posterior chain assistance work? better technique? better diet (eat to get strong, but not fat)? just powering the fuck through it? I don’t know for sure, but hey… great. 🙂

That means next cycle for sure I’ll be going up 10# and should set an all-time PR for myself because I should be able to blow past 4 reps of 340.

In other news….

I am digging the assistance work. It feels like it’s giving my back-end the extra work… certainly I’m feeling it in my glutes and hams afterwards. I do think I can go a little heavier on those assistance exercises on deadlift days and a little lighter on squat days, just to get the same “level of work” on them.

I also tried wrist wraps. Bought a pair of EliteFTS Normal Wrist Wraps 60cm (and of course NOW they’re on sale… *sigh*) and wanted to try them out. My main reason for them is for pressing, but they can be worn while deadlifting to help with grip. Try it… make a fist, wrap the hell out of the wrists, and then your grip just won’t open up that far. That can help with your grip.

Well… yeah, but no. While I was lifting, I certainly felt the mechanical advantage, but I didn’t feel all that worked. I think this would be useful for me when going at it with maximal weights, so use it during my 5/3/1 week work sets. But otherwise I don’t think I’ll use them for deadlifting because I’d rather be sure I’m gripping the hell out of the bar and getting my forearms stronger. If I can’t hold onto the bar in training, then I need to get my grip stronger. But certainly, when going at the heaviest weights, contests, etc… yeah, use the straps to get that extra edge.

But, I’m new to them. I’ll experiment still and see how it goes. I just know that while the advantage is good, I’d rather get stronger.