Yesterday I sat in an odd chair all day, it messed with my posture, and my upper back was really feeling it this morning. I didn’t want to go to the gym because I wasn’t sure if it would help or hurt to do so. I foam rolled some, laid down, stretched a bit, and felt a little better. I figured go to the gym, deadlift at least (jack shit), and see how it goes.

So I deadlifted, it felt really good. But after that I bailed. This posture-induced issue isn’t unfamiliar to me, and the way it messes with my upper back, the way front squats stress the upper back, I just felt like being conservative here.

I did 30 minutes on the elliptical, which helped a little too. Just more movement. But even now as I type this my upper back still need some love. I’ll continue to foam roll it, stretch, and focus on my posture more.

Aside from that tho, the deadlifting itself was good. Felt very in the groove.

But I realize, it’s not uncommon for me to peed out on deadlift days. It kinda makes me wonder, given deadlifts do take a lot out, if I might want to adjust templates so that on my squat day I squat (including doing front squats as the big assistance), and on deadlift day I JUST deadlift. Just do the normal work, maybe add in something like a first-set-last, then leave it at that. i.e. try to do more with less, y’know? Something to think about.

5/3/1 Simplest Strength Template

• Deadlift
  • 140 x 5
  • 175 x 5
  • 210 x 3
  • 245 x 3
  • 280 x 3
  • 315 x 10