5/3/1 Full-Body: Cycle 4. Week 1. Press/Dead

LRB Diet - Week 8

BW - 197

Pause Squats -
BarX8
95, 135X5
160, 185, 210X3

Klokovs -
BarX10
55, 65X5
75X15

Deadlift -
135X5, 5
190, 220X5
250X11

Shrugs -
225, 315X10
405X5
425X3, 3, 3, 3, 3
455X1, 1, 1, 1, 1, 5

Chiro Crunches - 5 sets of 40

Pretty satisfying session, and looking leaner than I've been in over a year.  That 210X3 still felt pretty heavy though.  Probably an 8 or 9 out of 10 on the ol' RPE scale.

Klokovs felt a bit back on track.  I approached them somewhat differently, in that on the first 3 sets I paused every rep on my back so that I would have to take them from a dead-stop.  Then on the top set, I paused every 5 reps for breath.  The hardest part of this lift is breaking it off the neck, and that's why I "trained" the pause/break on all the up-sets so that I would be prepared for the top-set.  As the weight increases on this lift, I'm going to try and incorporate more pausing.  The difference between attempting this lift from a pause vs. with the stretch reflex is pretty drastic.

250X11 is right in the strength range for my last session, is a Rep PR for the 9-11 rep range, and everything felt pretty good.  So that's a good session.

So with shrugs I really hemmed-and-hawed and decided to go up to 455 for singles, and then when I decided to do max reps on the last set, I got 5 which is hilarious.  So next time, I'll do 455 for my triples I guess, and do 475 for singles and see how many reps I get at the end with that.

Heavy, heavy back day so I did crunches for my core work.