Wendler 5/3/1 program, cycle 24, week 1
- Work Set – Deadlift (working max: 390#)
- 45 x 5 x 2 sets (warmup)
- 160 x 5
- 195 x 5
- 235 x 3
- 255 x 5 (work)
- 295 x 5
- 335 x 6
- Assistance – Deficit Deadlift (1.5″ deficit)
- 205 x 5 x 2 sets
- 205 x 3 x 3 sets
- Assistance – Crunches
- BW x 15 x 3 sets
- Foam Rolling
Today was killer. Again, really focusing on keeping my spine “straight” and unmoved as the bar breaks off the ground, drive with my heels. That’s certainly my weak point (not lock-out, by far). And it just took a lot out of me today. My lower back was feeling it pretty hard. As I was doing my deficits, 3rd set? body just said “that’s it”… no way was I going to get that 4th rep without totally breaking down in form. Ah well, I just ensured I did a few more sets to make up for it. But man, that took a lot out of me. I really wanted to do some farmer’s walks, but my lower back and posterior just said “no… you’ve worked me enough”. Better to do a little less and recover well, eh?
I will say, I feel so wussy because it feels like I’m lifting light weights for few reps… I’m coming up off a reset (cycle 21 was the start of a reset… cycle 20 had a working max of 395, and cycle 21 reset to 360). So this cycle somewhat is back on track (working max of 390). I felt off, but looking back at my under pre-reset? I’m doing about the same in terms of weight and reps. So… I’ll actually take this as getting stronger because I KNOW my form is better now than it was then.
I even thought this morning about how PR’s are still cool, but I don’t mind not hitting them every 3-4 weeks. If it’s every 2-cycles… if it’s every 10 weeks, whatever.. I’m actually growing cool with that because I’m feeling a lot more like long-term progress is where I’m at now. It’s of course nice to hit PR’s and see daily and weekly progress, but it doesn’t have to be PR’s as much now as it used to have to be. I can see longer, I can get more satisfaction out of seeing like now… that my numbers aren’t much different on paper, but I know my form is much better so that’s progress, y’know?