Wendler 5/3/1 program, cycle 23, week 3
- Work Set – Deadlift (working max: 380#)
- 45 x 5 x 2 sets (warmup)
- 155 x 5
- 190 x 5
- 230 x 3
- 290 x 5 (work)
- 325 x 3
- 365 x 3
- Assistance – Stiff Legged Deadlift
- 135 x 8 x 3 sets
- 135 x 10 x 2 sets
- Assistance – Crunches
- BW x 10/5/10 x 3 sets
- Foam Rolling
I found myself trying to up my mental game. That I put myself into that lift. Not the whole lift (e.g. string of 5 reps), but that for each actual lift I was there in that one. I wasn’t thinking “3 of 5” I was thinking “1”. Be right there in that precise moment. It was pretty good and I found myself with a greater awareness of what I was doing and how my body was moving. This was most evident on the last work set because I went for the 4th rep @ 365, got about an inch off the ground, then found myself breaking form and just set the bar back down.
I have done more weight for more reps, but again my (re)focus with deadlifting has been on improving my form. I know in the past that weight was being lifted with a lot worse form, trying to just muscle through the movement and get the weight off the floor and stand up. But now, it’s that leg-drive thing. Drive drive drive. So, I’m happier with this.
For some reason then I opted to not do deficit deadlifts but do stiff-legs instead. I picked a weight that was too low (witness the more reps on the later sets). I probably could have done 165 or 185, but I had no idea where to start. I did get some good stretching out of it. I think if I had a little more weight and kept the reps higher (e.g. up to 10) it would have worked things much better. Ah well.