5/3/1 Log: Cycle 3. Week 2. Press and Deadlift

Stretches from Defranco's Simple-6 (foam-rolling at home)

Press -
BarX10
65X5
90X3
100X3
115X5

Rollovers into "V" Sits from Defranco's Agile-8

Deadlift -
135X5
175X5
205X3
235X3
265X4
super-set with
Hanging Leg Raise - BWX6, 6, 6

Dips (Gym weight 201) - BWX5, 10X5, 20X5, 25X8

One-Arm DB Rows - 65X13, 15, 10

BB Bulgarian Split Front Squats - BarX10, 8, 5

BB Curls - 45X8, 65X5, 75X5, 55X10

Hammer and Tire - 40, 40, 30

Press was weak as hell today.  That's two crap sessions in a row.  May have to look at this lift next cycle.

265X4 is a Rep PR for the Pull.  Felt a little heavy, but probably could have gutted out one or two more.  Set-up felt weird all day.

Leg Raises are feeling stronger.  Will probably start going for more reps, but keep the sets down a bit.  Don't want to get a strain again as that shit interfered with lots of stuff for weeks.

Feel pretty great about the progress on weighted dips.  I am a tad worried that I'm cutting them high.  There's no mirror available at either of the dip stations in the gym unfortunately.  I'll just have to try and be mindful of it.

DB rows felt heavy as hell.  Would like to see some progress on rows soon.  If dips keep going well, I will probably move them to the back-burner to focus on rows.

Well the bar-only bulgarian splits were supposed to be my "light" single-leg work, but these were rougher than expected.  My right glute and IT-band were screaming.  We'll keep everything as is for next time and see if they're easier.  Otherwise, I will lighten the load on the split squats and let these be the heavy movement.

Curls were heavy too.  Decided to do a back-off set just to get some volume in.

Sledge hammer work was fine considering it's been a while.  Saw somebody pushing the prowler today.  The gym owner had mentioned putting down a carpet strip or something to protect the floor, but I guess guys are going for it anyway so I will probably start doing these on or right after squat days.