Novice LP. Session 68 (Greyskull Squats and Press)

BW - 227

Press -
125X5, 5, 11

Deadlift -
390X3
350X3

Chin-Ups -
BW+25X4, 4
BWX8, 6

Dips -
BW+30X6, 6, 6

125X11 is a Rep PR on Press.  RPE 10.  Took careful planning of shorter and longer breathing rests, and still, around Rep 8, I thought I might be in trouble.  Happy to have gotten it!

390X3 is an all-around PR on Deadlift.  Feeling slow and heavy, but still do-able with commitment. I only doubled 390 on Squat, so it's nice to see my DL outperforming the squat for once outside of a meet.  Didn't quite lock out the 3rd rep to competition standards, but I don't care.  Trying to decide if I just want to hit doubles the rest of the way, or keep pushing triples.  Oh, and btw, back in early August 350X3 was a Rep PR set.  Now it's a back-off set.

251 (BW+25)X4 is a Rep PR on chins.  Feeling heavy from the first rep now.  2nd weighted set and first BW set shown.

256 (BW+30)X6 is a Rep PR on Dips.  These were about as easy as I wanted them to be for a reset that still delivers an adaptation dose.  I'm eliminating the BW back-off sets starting with this session, and working on weighted sets only.  I'll run +30 up to the 10-12 rep range for 3 sets across, and then up the weight again.

5/3/1 BBB: Cycle 2. Week 3. Dead

BW - 201

Deadlift -
135X5
185X5, 5
245X5
275X3
315X5

Double-Overhand Timed Barbell Hold -315X12 seconds

Hypers - 5 sets 15-20

Ab Wheel - 5 sets of 8-10

80% session.  315X5 is a Rep PR.  Could I have gotten a 6th?  Double-overhand grip would have been the first to give, but I'm not sure I could have locked it out either.

5/3/1 BBB: Cycle 2. Week 1. Dead

BW - 204

Deadlift -
135X5
185X5, 5
215X5
245X5
275X10

Hypers - 5 sets of 10-15

Ab Wheel - 5 sets of 5-10

+10% session, but Deadlift often is.  I focused on making sure my knees locked out after the last couple of sessions, and just thinking about it seemed to take care of the issue.  Everything felt strong, and 275X10 is right around my projected 1RM and ties my 10 Rep max.

This cycle I'm doing hypers and ab wheel for my assistance.

On hypers, my hands are behind my head, or I'm holding a weight behind my head.  Significantly harder than over my chest.

On ab wheel, I realized I can get a few more reps if I keep my head forward rather than looking at the ground.  Somewhere Mark Rippetoe is probably screaming about my cervical spine, but whatever.  When I can kick out 5 sets of 10 this way, maybe I'll return to neutral.

5/3/1 BBB: Cycle 1. Week 2. Dead

BW - 201

Deadlift -
135X5
185X5, 5
225X3
255X3
285X8

RDL -
155X10, 10
165X10, 10
175X10

Lunges- BW 5 sets of 12

80% session.  I was only looking for 285X8 today, and that's what I got.  I will say the last couple of reps were a little harder to lock out with my legs than I would have liked.  In particular, my left knee didn't want to lock correctly.  Don't know what that is, but hopefully all the Front Squats and Lunges will benefit that area.

Decided to back off of 185 and work my way up a little more slowly on RDL's.  These were all good sets/reps, and I didn't even need a strap.  Right choice.

Upped the reps on lunges to 12 per.  I think I meant to do 11, but I forgot about that in the gym.