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5/3/1 – sometimes ya just gotta pick up heavy stuff.

Deadlift day sure seems to come round quick, it seems like only yesterday I was doing this precise workout.
Last week, however, I was nursing a niggley back where as this week I feel fine, although a bit bloated from a healthy lunch of lasagne and chips.

The 5/3/1 is a king amongst programs and deserves to be followed by everyone, sometimes though the Gods of Iron smile upon you and bestow you with the strength of 10 bears. It would be madness and blasphemy to turn such gifts away.

Here’s today’s session:

Deadlift – warm up sets with 65/85/105/125kg
working sets with 135/145/165/180/200kg

Bent over row – 4 sets of 15 reps @ 65kg

Romanians – 4 sets of 20 reps @ 65kg

Chin ups – 4 sets of 10 reps @ stupidly light weights on the chin/dip assist

Ab roll outs – 4 sets of 5 reps (not as many reps as last week but went deeper)

Good workout and I got my PB on deadlifts!!

Yours in brutality,
Dave.

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