3 weeks out, day 3, squats and deadlift assistance

Tonight was one of those, "feel terrible, lift pretty good" days.  I pushed this training day back an extra day because I'm fighting a cold and haven't had much sleep but I couldn't push it any further back.  This week is the last week of significant volume and intensity so I should be feeling a little beat up anyways.

The way I felt on the way to the gym was similar to the fatigue I would feel from cutting weight before the re-hydration.  I figured whatever I got done today would be a baseline for what I could expect under close to worst case possible conditions.

Luckily, earlier today I watched a video of Ed Coan coaching a guy through some squats.  In the video, Coan cues the guy out of the hole with a single command, "jump!"  I have no idea how I hadn't heard that before or figured it out for myself but when I tried it today, it made a big difference for me.



Anyways, despite feeling like roadkill on the way into the gym, my squats felt pretty good and I ended up doing 3 comfortable singles with 465.  My back off doubles with 425 started to irritate my knee so I cut them short.

After stiff legged deadlfits, I went back to squats to get in some extra volume and work on that "jump" cue.  I used approx 70% of my 1 RM for 3 sets of 3 and luckily my knee felt fine.  All in all it ended up being a much better session than I would've expected.

Squats:  135x10, 225x5, low bar, 295x3, add belt 345x3, add wrist wraps, 385x1, 425x1, 465x1x3 sets, 425x2, 425x2

Stiff legged deadlifts:  225x8, 295x8, 365x5, 365x5

Squats:  135x5, low bar, 225x5, add belt, 345x3x3 sets   24 total work reps, 75.9% avg intensity


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