DRice311's Bastardization of 5/3/1 Powerlifting Log

Tuesday (4/29):

Deads: 5/5/5+
5 at 375#
5 at 435#
5+ at 490#

Notes: Got 9 at 490# - video below. RPE 8.5. Thought this was a bump from last 5+ cycle, until I looked back and realized I went off program and bumpted it to 490 a month ago, without noting it on my sheet. Oh well, ties my best at 490#. Again, felt pretty damn good today, work has been crazy busy and stressing me out lately, so it is nice to be able to unleash some of this nervous/anxiety energy. Probably could have sqeezed out 1-2 more.

Assistance:
Deficit Deads - 5x5 at 375# - 3" deficit
Pause Squats - 3x5 at 340# - 2 second pause
DB Curls - 3x10 at 65# bells
Hammer Strength Preacher Curls - 3x10 at 100#

490# x 9

Wednesday (4/30):

Chinups: (5/5/5+)
5 at 65#
5 at 75#
5+ at 85#

Notes: Got 9 on the top set - video below. Pretty good day. Everything was popping pretty fast. Beats 6 at this weight from last cycle, but hard to compare because I was doing pullups, not chins, and my elbow/forearm was killing me at the time. Had to fly through assistance cause I was short on time, so I was busting ass and supersetting abs with everything to get it all in.

Assistance:
Chins - 5x5 at 55#
DB Rows - 3x20 at 110# bells
Lat Pulls - 3x10 at 220#
Shrugs - 3x15 at 405#

Abs:
Ab Wheel Rollouts - 3x6 standing reps
Cable Crunches - 3x20 at 190#