3 x 5 week - dead lifts - training max now at 520 lbs.
Warm up sets
135 x 5
210 x 5
260 x 5
310 x 3
Working sets
340 x 5
390 x 5
440 x 11
I decided to go higher than the requisite number of 5 on the last set. The competition is very close, and next week is a deload week. I actually could have done 12 reps, but stayed at 11, having originally planned to do 10. Talk about heavy breathing after the last set, lol.
I did some rack pulls to prepare for the silver dollar dead lift. I used a Cybex "Smith Machine".
315 x 1
405 x 1
495 x 1
545 x 1
565 x 1
585 x 1
Assistance work today continued on with pulling movements:
Barbell shrugs 225 lbs for 5 x 15, 315 x 10, then 8
Face pulls 60 x15, 70 x 10, 10
It was a good workout and I left the gym on a positive note. I don't know if it's the right thing to do, but I am going to substitute this week's bench press workout with another overhead press workout, going with the 3 x 3 day. There's no bench pressing in the strongman comp, but there will be a log press, and I want to squeeze in one more workout to keep the "groove greased". Wish me luck!
PS -- I worked 3-11 shift, and then after work, I added field sprints for some cardio, doing 5 x 100 yard sprints.
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