Some retro posting before I head out for deadlift singles. I'm still thinking of switching over to the 5x5 for December to decrease the volume and keep the intensity high. I'll meditate on this further and should be decided by this 5/3/1 cycle's end.
Triples a week or so ago (before drill weekend) went without any notable hitches.
SQT
80 x 5
100 x 5
125 x 5
145 x 3
165 x 3
185 x 10
RDL
85 x 10
85 x 10
85 x 10
85 x 10
85 x 10
Step-ups
Sandbag x 10
Sandbag x 10
Sandbag x 10
Sandbag x 10
Sandbag x 10
MP
45 x 5
55 x 5
65 x 3
75 x 3
85 x 3
95 x 3
Lat PD (Iso bar)
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
Ended the day earlier than usual.
DL (After drill weekend. Recovering from the flu)
135 x 5
150 x 3
175 x 3
200 x 3
235 x 6
Fr SQT
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Then, I started early (earlier than usual) on the singles. I attempted squats a mere two, or three, days after the pulls and busted the knee. It was bad enough that I ended the night early and finished the bench triples (forgot about them earlier in the week.)
SQT
95 x 5
115 x 5
135 x 3
155 x 5 L. Knee pain
RDL - Did not finish
Step ups - DNF
BP
65 x 5
95 x 5
100 x 3
115 x 3
135 x 3
150 x 3
Incl DB BP
40 x 10
40 x 8
40 x 7
40 x 6
40 x 6
No rows, finished the night early. I was pretty bummed and my knee was getting sore. Plus, the gym was closing soon.
