Weightroom

Week 3 of 5/3/1 with training maxes of deadlift/squat/bench of 385/335/180 lbs.

I was coming off of some mild illness that left me with no appetite all weekend, and I was definitely dehydrated coming into the week.

Deadlift: I hit 5 reps of 370 lbs on my 1+ set. Didn't love that, but I went for a joker set anyway and did 2 reps of 405.

Squat: Warmed up with the wrong bar (25 kg instead of 45 lbs), started to get confused why it felt so heavy on my 5-rep set. Double checked and switched over to a 45-lb bar. For my 1+ set, I did 6 reps of 320 lbs, then a joker set of 3x350.

Bench: Did 5x170 on my 1+ set, did a joker set of 2x190. Felt ok. Accessory work after felt pretty good, though. Not sure what to make of that.

Overall, I'm a little bit disappointed with the reps I managed on these workouts. Can't tell how much was loss of sleep, dehydration, illness, whatever, but I think I wasn't 100% this week. Still, I think I'm ready to try to move up by 20 lbs on deadlift/squat training max and 10 lbs on bench, as I recover and should feel much better next week than I did this week.

So my coach told me that my snatches were so slow that they might get red lights in competition 😂 so that was encouraging. Guess I need to work on my speed under.

I did 4x4 front squats with 82kg last week. I'm building my squat back up after multiple issues, starting with a quad tear about 7 years ago. Hopefully I can get it back up to a decent level soon.

Tactical Barbell Grey Man w4d1

Behind the neck press 4 x 8 @ 100lbs
Back extension 4 x 12 @ 45lbs
Dumbbell shrug 4 x 12 @ 65lbs
Incline dumbbell row 4 x 12 @ 50lbs
Incline dumbbell curl 4 x12 @ 30lbs

I tweaked my back on the weekend so decided to pass on deadlifts and did back extensions instead