4 weeks out, Day 2, AM deadlifts, PM squats and a rep PR

In the morning, snatch grip deadlifts and conventional grip deadlifts felt hard.  It wasn't that the weight felt heavy, just that the sets felt like they were more tiring than usual.  Because the morning session was more difficult than I expected it to be, I was not sure how the evening's heavy squat workout would go.  I had two plans when I got to the gym tonight, if things felt good, work up to a top set with 455 and try to set a new rep PR (455x3).  If things felt tired, I would just do sets of 5 with 405.

While there were a few random aches that went away during warm ups, things did feel good enough that I decided to stick with my original plan.  I got my new rep PR with a set of 455x3, backed it up with another double with 455, and feel pretty good about being able to set a new competition PR in a month.


Snatch grip deadlifts:  225x5, 225x5, 315x5, 365x5, 365x5, 365x5

Deadlifts:  415x3, 415x3, 415x3

Barbell shrugs:  315x6, 315x6, 315x5


Squats:  135x5, 135x5, 225x5, low bar, 225x5, add belt, 315x3, 365x3, add wrist wraps, 405x3, 455x3 rep PR, 455x2, 425x3, 425x3

Seated cable rows:  140x10, 140x10, 140x8

Weighted back extensions:  70x10, 70x10

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