I felt some pressure heading into tonight – I had an unbroken streak this week of new PRs on my main lifts.  Let’s see if it worked out!


warmup:  foam rolled my IT Bands, Adductors, Piriformis


Squats (Romaleos worn)

warmup  (30-60 sec rest)

115 x 5

145 x 5

175 x 5


main (2-3 min rest, belt worn)

220 x 5

245 x 3

275 x 5


notes:  Missed out on the Rep PR because I didn’t think my core was holding up, I was sagging forward a lot.  So I gathered myself back up, and resetted mentally to push forward for some Joker Sets.


Joker Sets (belt, 2-3 min rest)

305 x 1

320 x 1  Weight PR!!

notes:  success!  5/3/1 is clearly paying off because this was a total breakthrough week for me, 100% success across the board.



Deadlifts (done barefoot, no straps)

warm-up (rest equalled time to change plates, double overhand)

160 x 5

200 x 5

240 x 5


main assist (2 min rest, crossgrip, belt worn)

320 x 5

320 x 5

320 x 5

notes:  the joker sets added time, so we ran out of time to do deadlifts.  I got in extra deadlifts on Wednesday, so hardly a big deal.  Great session!