5/3/1 Deadlift (Wave 3, Week 4)
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
DeFranco's Agile 8
Double-Overhand Deadlift
130x5 (40%)
165x5 (50%)
195x5 (60%)
5x165x10 (50%)
DB Side Bend
3x55x12
Nautilus Leg Press
2x100x20
Outline for the next training cycle:
Military Press - training max at 120, no plans to push the rep work at all this cycle
Deadlift - training max at 330, only goal is 315x10 the 3rd week of the cycle, which would be roughly 2 weeks out from the Jan. 30 push/pull
Bench Press - training max at 190, will probably take a max of 2 attempts at rep PR's through the cycle
Squat - leaving training max at 220 since I'm adding in power cleans prior to squats for this cycle, would like to go 190x10 the first week
Power Clean - setting my training max at 135, way below what I can do. Using these only for CNS activation, no extra reps other than what's prescribed for these