2013-09-18 training log

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.

4 thoughts on “2013-09-18 training log

  1. I used to do low weight stiffs and then I watched some of Dan Green and others doing stiff and they were doing 70-80% of their max conventional deads. My last wave of 5/3/1 I really upped the weight on my stiffs and focused on really pulling with my hams and glutes and I really liked them heavy.

    It is tough to work on maintaining good form and not just muscling through. good job! Do you ever video yourself so you know what you are really doing?

    • Yeah, I picked a low weight because I had NO idea what I could or should do, and wound up WAY too light. But, better to be too light than too heavy. But if they’re doing 70-80% of their conventional deads? Geez… alright, I probably should up it to at least 225 next time and see how it goes. That’s one big thing from 5/3/1 — always start light(er) than you think. It’s easier to work up.

      I do video myself from time to time, but need to get better about it. Part of the problem lies in solo training and not always having a good place to rest the phone (camera) to film and get a good enough angle/shot on things. Many of the angles wind up being useless. Still, video’s been very useful to me in cleaning up my squat…. it won’t lie about where your hip crease ends up. 🙂

        • That Jobi is pretty cool, and yeah I can see that bringing about some options. If I opt to get more serious about videoing myself (read: remember to…), that’s probably a good way to go. Thanx!

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