Week two of the 5/3/1 Program. Unfortunately (for my training), my life outside of the gym is very busy and tiring right now. I am swamped at work (it looks like I will be coming in this weekend!) followed by clients after my day job. I am not complaining! I would much rather be busy and the fact that we are training people everyday is great. All I am saying, sometimes, by the time I can go to the gym for myself I feel like opening a beer and passing out. However, once I get in there, its on.
Assistance work
Backsquat
3x5 @ 225#
Deadlift
1x5* @ 350# (*it was supposed to be 3 reps)
1x3 @ 405#
1x3+1 @ 455#
Assistance work
GHD Sit ups
3x12 @ bodyweight
We decided to squat twice a week and I find that squatting light weight before my deadlift session is advantageous. We are going to make this a staple and probably increase the weight on a weekly basis. Although only 225#, I felt strong and the bar speed up was fast, similar to 135#. Deadlifts were tough, again, I was pretty tired when I arrived at the gym (around 7:45pm) so I knew I was going to have to work hard to get through this session, I don't mind working hard. On the final 3+ set of deadlifts I got 3 down and up. Stepped away, refocused and pulled one more.
I am going to increase the amount of GHD sit ups every week. I don't want to over do it and leave myself too sore. I feel fine today so I can make a significant jump next week.
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