Yesterday started the final 4-week block of the 16 week 5-3-1 program that I am on. Gains have been made and are continuing at a steady pace. De-Load weeks are interesting, the weights that are prescribed are literally a joke, we actually make clever puns and engage in shtick about the comically low weights. However, I never imagined how much de-load weeks help until I start the next load week. Body parts are not sore or tight, motivation is high and spirits are up. Although slow and dangerous behind the wheel, de-load weeks can serve a purpose (Dumb and Dumber).
A couple PR's
Strict Press:
1x3 @ 185#
Bench Press:
1x5 @ 265# (I had a terrible spotter on this set. He had his hands in front of my face the whole time. I didn't think once about pressing, all I could think about was how mad I was, I know I could have got 7 reps at this weight)
Squat:
1x4 @ 385#
Deadlift:
1x4 @ 495#
Yesterday was the 5-5-5 day of deadlifts. Its always exciting when my roommate and training partner prints out our new 5-3-1 sheets with the weight increased.
1x5 @ 345#
1x5 @ 400#
1x9 @ 455#
Assistance Exercises:
Front Squat (for warm up)
2x5 @ 155#
Ab Mat Sit Ups
100 total in 3 sets
Pulling 9 at 455# was better then I expected. I know that at reps 7 and 8, my back started to round and rep 9 might have been a mistake, but, I did not feel tired after, 6 then 7 then 8. On rep 9 I felt my form break down and the lockout was a bit sketchy but there was no hitching and the bar never stopped moving. I also wasn't 100% focused because I forgot my iPod and I had to listen to Metallica on my friends iPod. I love me some Metallica, but everyone knows Wu-Tang is my deadlift music. If Ghostface was in my ear I would have got 10 reps (probably not).
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