Week 6, Day 1, foundation phase

Didn't get into the gym until today, mostly a combination of feeling under the weather earlier in the week and a lack of desire.  Tried to train yesterday but the gym was shutdown due to a fire alarm.  Since I didn't want to wait an hour for them to clear the alarm, I bailed.  I probably needed the extra rest because today I actually wanted to deadlift.  I can't remember the last time I actually looked forward to a deadlift workout.

I had planned to hit some regular deadlifts to see how the snatch-grip SLDL, snatch-grip DL's and leg pressing were carrying over but I was still a bit surprised that I was craving some hard pulling.   My plan was to work up to a beltless triple with 545.  I had no real basis for using that as my top set except that everything felt good and my body seemed to want it.  In fact, I've never pulled 545 for a beltless triple before and I have to go back to October 3, 2012 in my training log to find a session where I pulled 545 for more than a single (545x2).  It's just been a long time since I've done any thing but singles with 85%+ weights.

As I expected, my deadlift sets were very easy and  when I pulled 495x3 easily, I figured the 545x3 was in the bag.  It wasn't easy and the last rep was humped a little but my back felt fine.  I was pretty happy to find my speed off the floor was much better than it's been in a long, long time.  I feel pretty comfortable that the extra SLDL and leg press work has carried over to my deadlift.  Being able to handle that weight without a belt and with some speed gives me great confidence that I'll be able to pull big in November.

After deadlifts, I moved to some full ROM paused speed bench presses and then finished with 5x5 in the 2 board press.  I'm still amazed at how hard these are.  I definitely have some work to do but building some speed in this mid-range will definitely help.

Deadlift:  beltless, 225x5, 315x3, 405x3, 495x3, 545x3 (beltless 3RM PR)

Bench Press:  all reps paused, 135x10, 185x5, 225x3x6 sets

2-Board Bench Press:  all reps paused, 275x5x5 sets

EZ bar curl:  95x6, 115x5, 115x5

Rope Pushdowns:  70x10, 70x7, 70x6

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