Deadlift

Deadlift
135×5
225×5
315×3
405×3
465×3 <-- add belt 520x8 RPE 9 Circuit
A1) 2 Arm DB Rows – 90x3x10
A2) DB Stiff Leg Deadlift – 90x3x10
A3) DB Shrugs – 90x3x10
DB Obliques – 90x2x15
Lying Leg Raise – 2×20
Tonight was another good deadlift workout. It seemed like last week I got back into the groove of things with my deadlift. 520 for 8 reps put me 2 reps over what I did my 2nd wave of 5/3/1 the first time I used 5/3/1 and 3 reps under what I did on my 5th wave. After my 5th wave I pulled 705 in a meet. One of the several things I like about 5/3/1 is that you have indicators of where your strength is without having to hit a 1 rep max.

Bench Press

Brickhouse Gym – Denton, TX
Bench Press (paused)
45×10
135×5
225×5
240×3
275×3
310×6 RPE 10
Soft Touch 3 Board Press
315×5
335×5
355×5
3 Board Press (close grip) – 275×10
SOHP
95×10
115×10
135×8
DB Incline Bench Press
70×15
70×10
Close Grip Lat Pull-downs – 180x3x10
Cable Rows – 200x3x10
Squatting Cable Curls – 120x3x15
Pec Deck Rear Delt – 120x3x10
Super Set
Standing Calf Raise – 300x3x20
Hise Shrugs – 300x3x10

Squat

Week 6 of 16 week training cycle for USAPL Raw Nationals
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
45×5
135×5
225×5
275×3
320×3
365×3
410×5 RPE 9 <-- add belt Hack Squat - 4 plates x3x10 Super Set
GHR Sit-ups – 3×20
GHR – 3×20
Hack Squat – 4 plates x2x10

Deadlift

Deadlift
135×5
225×5
315×5
375×5
415×5 <-- add belt 495x8 RPE 9 GHR - 3x10 Circuit
A1) 2 Arm DB Rows – 90x3x10
A2) DB Stiff Leg Deadlift – 90x3x10
A3) DB Shrugs – 90x3x10
Lying Leg Raise /w DB between feet – 20x3x20
My deadlift felt good tonight. My strength is coming back and I am getting used to pulling for reps. Tonight I was two reps under what I did my first week of my second 5/3/1 wave. It appears to be more than strength and probably conditioning, since I was really winded at the end of my pulls. Steve and Mark said my pulls improved after the first rep. Using 5/3/1 I get more efficient pulling each week due to the reps and eventually I should have my form dialed in, my strength back to where it was, and my conditioning to where it needs to be. The reps of 5/3/1 and rep maxes will take care of that.
I have been planning to implement a circuit into my deadlift training similar to the one in the Coan Phillipi deadlift routine and tonight I did. The Coan Phillipi deadlift routine calls for 90 seconds of rest between exercises in the circuit, but I opted to not rest between exercises and only between circuits. This will help with conditioning/GPP. Once I adapt to the circuit, I may rest between exercises and use heavier weights.