Deadlift (Conventional):
135 x 10
225 x 5
275 x 5
335 x 5
355 x 5
380 x 5+ (Hit 8. Estimated 1RM of 481. Happy with that.)
Good Morning (Wide Stance):
135 x 12
135 x 12
155 x 12
155 x 12
185 x 12
Leg Curls:
96 x 10
96 x 10
108 x10
Hitting that last deadlift set was tough. The last rep was a real struggle to lockout, but I powered through and felt really positive about it. I had considered going into the day making a change from conventional to sumo, just to see how I liked it and if it changed my total. I decided against it, though. I don't feel like I know enough on how to properly hit sumo, and I didn't feel like testing it out during rush hour with Sara.
After that deadlift set, though, I was pretty much toast, which is kinda the point of 5/3/1. Assistance work is just that, assistance. I'm not meant to go so hard on it, though I usually do. What I need to do is focus on more warm up sets in the big lifts, all at short reps, 3-5. I think this would be beneficial in hitting a proper max, due both to a warmed up body, and a primed CNS.
As far as my deadlift numbers go, I'm happy. I upped my max from 465 to 470, meaning my %'s are based on 455. (90% of 470) Hitting an estimated 481 is significant for me, as it is 10lbs above my actual max. 5/3/1 is all about slow and steady progress, patience being key. I feel that I have been patient with my work, not rushing for numbers, but rather hitting the lifts with consistent intensity. It's paying off.
That's a nice (estimated) deadlift. 500's around the corner!
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