These last two workouts have been very good. Today, I was able to move to a new level on my dead lift. The training max is 530 lbs and it's 5/3/1 day in the wave.
Warm up sets
210 x 5
265 x 5
320 x 3
Working sets
400 x 5
450 x 3
505 x 6
That's the most number of reps on any 500+ bar that I've ever done. No pauses or rest, just all-out effort. What a feeling! Progress.
Assistance work continued to focus on pulling.
Barbell shrugs
225 x 30, 25
315 x 15
335 x 8 (the grip was getting tired)
Power cleans
135 x 5
155 x 3
175 x 3
185 x 3
195 x 2
205 x 1 (again, tired)
Chin ups
BW x 12
25 lbs x 5
35 x 4
That was it for today's session. I was tired before I even hit the gym, and in fact, it was a friend`s phone call that got me out of bed this morning. Lazy, I know, but those 11-7 shifts can do it to you. I`ve been working these shifts for twenty-five years now, and they still take a toll on me.
Here`s a little bit of Beck for the day:
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