5/3/1 – EXTRA WORK – Cycle 3

Full body workout today, — focusing on  areas that need improvement — whether physique or as an accessory.


  1. Barbell Squat: 135×12, 205×8,8,8,12 (AMRAP).
  2. Clean Snatch: 135×12, 225×8,8,8,9 (AMRAP),


  1. Decline Barbell Bench Press: 135×12, 185×8,8,8,12 (AMRAP).
  2. Barbell Rollouts: 6,6,8,8,6.


  1. Barbell Hip Thrusts: 135×10,10,10,10,18 (AMRAP).
  2. Calf Raise on Leg Press: 360x5x20.

NOTES: 70,619 LBS. 6 exercises. 30 sets. 60 minutes.  10/10.

My neighbor (our daughters play tougher) was in the gym this morning and was deadlifting. I noticed he was in pain so I approached him and helped him out after asking if he wouldn’t mind. I showed him what he might want to try — like different styles of deadlifting, including the sumo and suggested he take his shoes off.  (He had runners on.) All said-and-done, he settled on the sumo and was pulling much better, without pain,  and was actually happy with his results. That made my day.


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