Warmed up and slapped on my new knee sleeves I got yesterday. They are SBD and they are heavy duty as far as knee sleeves get. They are made to the maximum specs allowed under IPF rules for raw competition. I got mine in "tight fit" to get a little pop out of them. I did get a little carry over on the squat I think, but overall they just make the knees feel really stable under heavy weight.
Rode bike for 10 mins and warmed up with empty bar for a few sets of 15-20.
Squats - 135X20, 225X10, 315X8.
Working sets - 335X5, 365X3, 425X2.
I might have had another in the tank on the last set but didnt push it. I have backed off my squats about 20 lbs on all lifts. I'm going to admit to making a mistake - after testing maxes two cycles ago I based my Training Max on 100% of my 1RM for the deadlift and squat. The training max is supposed to be 90% of your 1RM. I used the 90% TM for my bench but not the others for some reason. Having said that, I have been still making most of the required lifts with the exception of a few, but just not any more. I havent been getting the + reps on the last set, just the minimum. Even after backing off 20lbs though, I am still heavier than I would have been with just adding 10lbs on every cycle for the upper body. Oh well I still making progress on all the lifts and thats what counts.
Boring but big option - 325X5X5.
Only took about 2-3 minutes between these sets. That was a killer. Still getting pretty sore in the lower back after squats and deads. I am trying to find a solution, it sounds like it may be a combination of my technique and mobility. I have started stretching every day (3 days in a row so far) to see if that helps. Today it was almost unbearable for about 30 mins after the workout.
So that's my fourth cycle of 5/3/1 complete. Deload week next week then start my 5th cycle which will wrap up on a deload week the week before my first full powerlifting competition. I will not post workouts for the next week during deload.
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