Week 4, Day 3, Foundation phase

My legs were pretty sore but I figured they'd get through my deadlift work fine since my exercise order is designed to keep the weights on the lower end of my 'max effort' scale.  Started with some overhead presses to keep up the pressing volume while not over-working the same angles.

I didn't push the overhead presses too hard because there was some tightness from yesterday's bench presses.  Got in some decent work though and it was a good warm up for the deadlift work to follow.

Started with snatch-grip stiff legged deadlifts.  Worked up to a max of 365x5 and my speed was better than my last session with this weight eleven days ago.  After my three work sets of snatch grip SLDL's, I went directly into three sets of three snatch grip deadlifts.  I started with 405 and finished with a triple at 455.  That final triple was pretty tough but I was pretty happy to increase both the weight and volume over my last deadlift session.

I think I'll keep the 'every other week' schedule for my deadlift work since even this lower intensity, pre-exhaust work seems to benefit from longer recovery periods.

Overhead Press:  45x10, 95x5, 135x5, 165x5, 185x5, 185x4, 165x5

Snatch Grip Stiff Legged Deadlift:  135x10, 225x5, 275x5, 315x5, 345x5, 365x5

Snatch Grip Deadlift:  405x3, 435x3, 455x3


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