- Bench: 122.5 x 3 x 1,(PR) 110 x 3 (PR)
- Deadlift: 180 x 1, 200 x 1, 210 x 1
- Weighted Chin: 25 x 3 x 6
- Weighted Dip: 25 x 3 x 6
- Abs & Neck
- Pull Ups: 10,7,6,6,5
- Conditioning: Farmers Walk(130kg)/Sandbag Carry(60kg) x
5 in 13:31
Comments:
It was very satisfying to bench the weight that previously
pinned me earlier in the year for 3 singles. I then benched a reasonably easy
triple at 110, which is technically a PR too. The triple felt so light after the
heavy singles, so I will definitely be incorporating that tactic from now on,
as Paul Carter swears by.
Things didn’t go quite so well on the deadlift though and it
looks like I wasn’t the only one whose pulling felt heavy as fuck (eg: Mitch).
I pulled 210 like I was supposed to, but my warm-ups felt heavy and slow and
210 felt more like 220. My lower back felt fine, but my hamstrings and glutes
did not feel recovered. The obvious culprit is the TBDs earlier in the week, so
I’ll be dropping those stat. I only started doing the TBDs to minimise quad
atrophy while not being able to squat, but I figure I might as well just do
heavy prowler pushes on a Tuesday instead, weather permitting. I might even
look at purchasing a harness so I can pull the prowler too. I’m also not really
digging this 5/3/1 approach to my deadlift, so I’m going to run Paul Carter’s 9
week deadlift cycle, which has a tiny bit more volume than what I’m doing now.
