Deadlift
60kgs x5
80kgs x3
100kgs x2
120kgs x1
130kgs x1
started using straps
140kgs x2x3
140kgs x2
Alright, I’m 90% sure I could’ve gotten the last rep. Was told by the horrible management to make 0 noise while deadlifting. 5 second eccentrics on every single rep pretty much fried my lower back to oblivion.
Bench
20kgs x10
40kgs x5
pulled a 140kgs deadlift for fun
52.5kgs x5
60kgs x3
67.5kgs x10, 1+ set
Press
40kgs x8
Pull Ups
3x11
Run
400m (track) in 1:28:68
Squat
warmed up with the bar for a bunch
60kgs x3
80kgs x2
90kgs x5x3, 1 minute rest between sets
This weights shouldn’t feel hard but they sure as hell do. I’m pretty sure this has got something to do with the running.
later at night
Run
SP Compound in 21:07:95
Press
20kgs x5
40kgs x2
45kgs x5
50kgs x3
60kgs x3, 1+ set
Deadlift
70kgs x2x3
110kgs x3
130kgs x1
started using straps
140kgs x3, felt hard as fuck
140kgs x2, failed 3rd rep.
So much for doing 5 sets of 3 today… I think I’m just fatigued from the running and stuff.
Better use some clips on that bar that do literally nothing either, but ignore people standing 5 inches from your fucking bar path while you are doing clean and jerks.
I have a raging hatred of literally any non-serious gym. It’s like they fucking try to get strong lifters injured/to leave.
Me too man! I hate commercial gyms. about a montha go i took a bluetooth speaker to the gym as my headphones broke. There was literally no one in the weights section so i put on some heavy metal , then the gym manager comes over and says its not allowed because it could offend some people and people dont like that sort of music. Really?? Lmao you think they actually like the shitty crap the gym plays.
Some asshole LITERALLY walked into the path of my bar while I did OHP yesterday. He was lucky that it was light and I generally pay attention to my surroundings, or else he would been hit by the bar as I went back down from the overhead position.
How the fuck do you not see someone with a barbell over their head.
Taking the entire week off so didn’t do anything. I did take a post midnight walk with a 20kgs vest though. Covered 3.1km in 34:55:26. There were some ups and downs.
Not doing 5/3/1 for this week. Have a PT test/interview thing this coming Saturday. So it’s a… Semi deload?
Bench
20kgs x10
40kgs x10
60kgs x10
80kgs x6
Deadlift
60kgs x5
100kgs x5
started using straps
140kgs x5
started using belt
150kgs x1
160kgs x1, friend thinks I’m stalling at the below the knee region due to weak hamstrings. No idea, y’all have any thoughts?
170kgs x0, barely off the ground
Run
SP Compound in 25:51:47
Walked a bunch of it. Need to learn how to pace my runs. Followed some old white guy’s pace towards the end otherwise it would’ve easily crossed the 30 minute mark.
Feels like the weight is too forward. Think of like a clean versus a deadlift. Your shoulders are slightly over/above the bar when you deadlift like you are trying to do a clean pull/deadlift (especially on the last set). Generally speaking (if your goal is a heavy deadlift) you want your shoulders to be behind the bar and you basically want to lean back/think up and back the whole time.
Could be weak posterior chain, or it could just be bad habit.
Definitely agree on the bar being too forward. Have pretty much always had this issue. I’ve tried to do force the bar closer to me but it always feels uncomfortable so I end up eventually reverting back to this clean deadlift sorta position. Any thoughts on that?
Heels, lean back, etc. Try dragging the bar against you. Doing some heavy barbell rows with momentum would be good to build the back strength necessary, and some leg curls (I like the max set of 6-10 with a couple 15-20 down sets that pete rubbish recommends).
A deload is maxing out on the deadlift? That is a controversial approach. 
The overall stress would be a lot less since the lack of volume overall so is sort of a deload still a bit unconventional lol.
I wasn’t exactly maxing out… I would say it went up to a RPE 8 at the max?
But you failed the rep? I’m a little confused.
Yeah but especially with deadlifts it is still a high stress on the CNS.