Heavy Day Week 3

Yesterday was my third week of the 5/3/1 Program. It calls for the heaviest loads of any day yet. I was going to be attempting a PR, I was excited and a bit nervous.

Assistance Work:

Backsquat

3x5 @ 225#

Deadlift

1x5 @ 380#

1x3 @ 430#

1x3 @ 480# (PR)

Assistance Work:

GHD Sit Ups

3x20 @ bodyweight

This last set was a great PR for me. I gaged my rest in between sets very well and I exceeded my expectations. I have never pulled any weight over 465# more then once in a set. I was unsure how 480# was going to go, I was shooting for two reps. After the first went up rather quickly, I knew I was going to get at least three. The second rep felt like I thought the first was going to fee and the third was solid but I knew if I tried a fourth I would have put myself in danger of injury. The difficulty of each rep increased immensely. I am very satisfied with the results.