5/3/1 for Hardgainers - c16w3d5
Thursday - 25 August 2022
Workout: Deadlift, 0525-0655 (90 minutes)
Indigo-3G - 0500
Surge - 0533-0646
Warm-up
Throws
Begin: 0548; End: 0653; Duration: 65 minutes
Deadlift - 175x5, 215x5, 255x5 | 290x5, 330x5, 370x6 (rep PR) | 290x5, 290x5, 290x5, 290x1 (DNF)
Box jump - 24 in - 10
Ab wheel + cable crunch - ramp (19) + 50 - 5 + 20, 5 + 20, 5 + 15
Dip - 60 - 14, 14, 14, 14 (DNF)
Pull-up - BW - 14, 13 + 1, 12 + 2, 10 + 2 + 2 (DNF)
Assistance totals:
Push - 56 reps
Pull - 56 reps
Single-leg/core - 70 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Well that’s a first: my lower back went absolutely crazy somewhere in the middle of the second rep of the 4th supplemental set, I totally collapsed, and the pain was excruciating enough that I just called it—I did not finish this workout.
I’m not sure what happened, and there’s some achy tenderness there now, but it’s my own fault: I was pushing too hard, and my body just shutdown.
Not sure what I’m going to do now… Rest up in the short run, then I might try to get in the remaining dips and pull-ups. I’ve got daily work yet to do, as well—sled ground-to-overheads and Kroc rows—but all of that is suspect at the moment.
Stay tuned for more, I guess.