Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
300 x 5
345 x 5
395 x 10 (felt good too!)
Assistance work:
Good mornings:
155 x 12 x 2
Ab crunch (ball):
BW x 20 x 2
(running short on time so cut assistance work in half)
Foam roller
Started my 9th 5/3/1 cycle today. http://bit.ly/KF-531-cycle9
After missing my deadlift last cycle, I knew it was time to drop that percentage and re-evaluate the cycles. I started this by dropping my deadlift numbers to the same calculations as the 7th cycle. Not excited about moving my numbers back, but sometimes you take a step back to continue your path forward. Maybe I should have dropped to the 6th, but I made another change that I believe will be just as, or more, important.
In a 5/3/1 FAQ http://krislift.posterous.com/elitefts-531-faq Wendler states “Never do conditioning the day before lower body lifting”. Typically, I would do conditioning on Monday nights because the little man likes going to Fit Kids that night; I figured it was a good excuse to force myself to do it (cardio is not my friend). But, when I evaluated things, I was typically a little tired on Tuesday mornings – when I would deadlift. After reading Wendler’s point it made good sense to change the order of days I do my lifts.
Time to move forward.