Cycle 3 W3D4

A. Deadlift; 3 reps; rest 3 minutes x 5 sets *All sets 270+lbs*

Done @ 270-275-280-285-290. Couldn't possibly be happier with how this went. For the last 18 months or so, I've seriously struggled with DLs, most days not being able to pull within 15lbs of my previous max (285). I regained that max in early spring and then hit 295 during our testing. But the idea of pulling 5 sets above 90% still scared me - I legitimately wondered if I'd be able to do it. Each set was solid and good form. 290 was hard, for sure, but I never doubted I would get it off the ground.

B. DB RLE Split Squat; 8 reps each leg @20x1; rest 30s btw legs/90s btw sets x 5 sets *30lbs for all sets this week*

Done as written. Legs were feeling it after those DLs but still solid here.

C. Sled Drag; 110sec; rest 90s x 3 sets (mod-heavy, keep constant TUT)

D. Reverse Sled Drag ; 110sec; rest 90s x 3 sets (mod-heavy, keep constant TUT)

Done @ 185, same weight as previous weeks. Again, I could feel the fatigue in my legs but maintained a steady effort throughout.

E. GHD Sit-up; 18-20 UB reps; rest as needed x 5 sets

Done 5x20, minimal rest (30-45 seconds).

F. Eccentric Only Banded HS Curl; 5-6 ea leg; rest as needed x 5 sets(5sec eccentric, assisted concentric)

Done 6 reps each set, no issues.

OVERALL: Definite confidence building day. My DL has always been a bit stronger than my squat BUT still something I struggled with, especially in being consistent at the top end weights. To have a session like that shows me that I CAN improve in an area that has been such a struggle, hopefully that will carry over.