12/01/2016
5/3/1 Young Jim Wendler’s Template
Week 3 Day 2
I was supposed to do power cleans first, but my goal of the workout today was to hit 600lb deadlift, so I wanted to be fresh for the attempt as my legs are still feeling my squat max testing from Monday.
Deadlift
135x 8
225 x 5
315 x 2
405 x 1
495 x 1
565 x 1 ← I thought I have hit this before but only have vid of a 555lb DL - so +10lb PR
600lbs x 1 ← Oh hell yeah. 45lb PR
585 x 0 (miss) ← figured I’d drop it down to 6 plates and casually hit a single, turns out I needed a lot more effort than what I gave. Also, felt a slight tingle in my lower abdomen so I didn’t go for broke. I think it was just my belt pinching my fat, but it closely resembled the feeling of a hernia so I wasn’t risking it.
Incline DB Press
50lb DBs x 25reps
70lb DBs x 20 reps
70lb DBs x 20 reps
Preacher Curls
75 x 12
100 x 21 (7 full range, 7 top, 7 bottom)
100 x 21 (7 full range, 7 top, 7 bottom)
Back Extensions
10, 10, 10
An exciting week of lifting for me. Broke (shattered) not only my current PR’s in the big 3 lifts but met my 2017 goals for both squat and deadlift…apparently I was a little conservative on my goals!
Weeks like these really remind you why you go into the gym 3+ times a week and bust your ass. My 555/565PR for deadlit has been stuck there since APRIL! 8 months of no progress, until everything comes together, your weaknesses are addressed, and you smash it.
That, to me, reinforces the fact that hard work and consistency are two of the most important variables when it comes to training.