Bigger and Better - 5-3-1

[WatsupHannity]

Yesterday:

Wanted to do a 25-min erg piece but when I started I just felt flat and deflated. Instead I decided to go to the gym for some lifting.


Deadlift-
6 @ 335 lbs.


Power Shrugs-
5 @ 315 lbs.
5 @ 365 lbs.
5 @ 405 lbs.

Felt strong on each.


Good Mornings-
5 @ 185 lbs.
10 @ 115 lbs.

First set for strength, second set done slowly for stretching and flexibility.

[WatsupHannity]

Yesterday:


Cable Row-
80 @ 42.5 lbs.
35 @ 42.5 lbs.


Pullups-
7 @ +15 lbs.


Farmer's Walk-
6 shorter lengths @ 80s

[WatsupHannity]

Today:


Deadlift-
9 @ 345 lbs.

Huge result, considering I was feeling kinda sucky and my back/bis/grip were fatigued from the previous day's workout.


Power Shrugs-
5 @ 405 lbs.
5 @ 425 lbs.


Good Mornings-
12? @ 135 lbs.
10? @ 135 lbs.


Planks-
40 secs.
40 secs.
40 secs.

[WatsupHannity]

Wednesday:


Bench Press-
5 @ 185 lbs.
5 @ 195 lbs.
5 @ 205 lbs.

Felt heavy. I'm getting untrained at this movement perhaps. Need more volume every week. 3x5 ramping. I also opened up my grip width because I have accidentally had it too narrow.


Speed Deadlifts
15 @ 135 lbs.
7 @ 135 lbs.

[WatsupHannity]

Yesterday:


Indoor Rowing

Peak Power test x 4
30 sec. all-out sprint x 2
500 m x 3
1000 m x 2

[WatsupHannity]

Yesterday:


Squat-
5 @ 275 lbs.
4 @ 275 lbs.


Front Squat-
3 @ 225 lbs.
4 @ 225 lbs.


Pullups-
7 @ +17.5 lbs.
6 @ +20 lbs.


Erg-
5 min. @ 1:44.7 rate 24
working on fast pelvic swing