Things weren't so dead today on the lifting. This was a good workout.
Dead lift training max 540 lbs, and it's 3 x 3 day.
Warm up sets
Power clean 135 x 5
Dead lift
215 x 5
270 x 5
325 x 3
Working sets
430 x 3
460 x 3
485 x 8
Considering that I had absolutely no drive at the beginning of the workout, this was a very good set.
Assistance work
Barbell shrugs 315 x 30, 335 x 10
Dumbbell shrugs 120 dumbbells for an alternating 20 reps, then 10 together.
Chin ups
Bodyweight x 13
35 lbs x 4
45 x 3
50 x 3
I was feeling a little phased out, so I concluded with alternating dumbbell curls using the 45 pounders for 3 x 16.
3x3 day is the best day =] awesome lifts!
ReplyDeleteThanks. Actually, I like the 3 x 3 days too. Everything seems to go better on that particular day in the wave.
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