Week 13 – 5/3/1 – Day 48

Cycle #4

Deadlift:  5×135, 3×155 + 5×185, 5×185, 5×215, 8×245

This was the first time I actually went all out on the last set of the core lift and all I can say is hot damn.  All these felt great, no lower back strain, really felt it in the hamstrings and glutes when I squeezed up top.  Nothing beats the feeling of knowing you’ve actually progressed and as a result gotten stronger.

BBB Deadlift:  5x10x145

Like Wendler warned, these are nothing to “sneeze” at.  Got me breathing heavy.  I took about 15-25 breaths between sets to avoid resting for too long.  My hands stung from gripping the bar so hard.

Hanging Leg Raises:  3×5

These were a bit difficult.  I’m going to have to rethink what to do for the additional assistance here.  Doing actual hanging leg raises bothers my right shoulder.

Conditioning:

10% incline
2min. warm-up 2spd
5x1min. sprint 5spd
2.5spd until 1 mile

I’m going to steadily increment the number of sprint repetitions on my deadlift/squat days depending on how I feel at the end of the workout.  I’m aiming for at least 10, 1 minute sprints by the end of the cycle.  Afterwards, I’m going to increase the sprint speeds.

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