phase iii part B

5/3/1 Cycle II Phase ii Part B: Deadlifts and Shoulder Press

Warm-Up: 3 min jump rope and double under practice / shoulder dislocates / hip mobility / 10 burpees / 10 sit-ups / 10 squats / 10 push ups / 5 kipping pull ups / 8 x 45# deadlifts / 8 x 45# power snatch / 8 x 45# shoulder press

Shoulder Press: 95 x 5 / 105 x 3 / 115 x 6 (PR)

Deadlift: 115 x 5 / 230 x 5 / 260 x 3 / 290 x 3 (PR tie)

Analysis

This felt OK. I felt like I had momentum from phase ii so the lifting went relatively smoothly and without excess anxiety.

At first I thought the Deadlift was a new PR (even bragged about it on facebook) but it turns out it was a PR tie (with a session from this past Dec. 29, unfortunately). Perhaps I should have gone for two more reps at 290, but as I’ve said before, I’m not feeling very good about these heavy deadlifts these days. I’m definitely lagging behind on the deadlifts.

The shoulder press, on the other hand, is a PR set over against my previous PR achieved only 4 days ago. This is the fruit of greatly increased shoulder and tricep strength over this summer. Surfing, as well as lifting, has likely contributed to this.