Squat (deload)

Week 4 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
275×5
315×5 <-- add belt GHR - 3x10

Deadlift

Deadlift
225×5
315×5
420×5
475×3
530×3 RPE 10 <-- add belt GHR - 3x10 Super Set
2 Arm DB Rows – 90×5, 90x2x10
DB Shrugs – 90x3x10
My form and speed on the deadlift are a little off, but I think over time will improve. After talking to Adam and Mark, I think I am starting with the bar too close to my shins. I did 1 rep less tonight than I did my first wave of 5/3/1 with 530lbs. I still got more than the prescribed and my minimum goal for 5/3/1 week.