Cycle 4 Week 1 In The Books!

I have to admit going into the last day of Week 1 for this cycle was tough! No breaks in between a day of squatting and a day of deadlifting, coming in at a lower bodyweight and training way later than usual… it was no walk in the park!

The deadlift was certainly tougher than I expected and I attribute that to a few factors: I haven’t really been doing the accessory lifting for the deadlift (primarily the SLDL) and I also think my setup/starting position can use some adjusting. So certainly a few things I need to work on to see if I can get it to improve and feel easier. Things like finding the proper hip positioning, making sure the bar is over mid-foot, making sure the shoulders are slightly forward – all of that plays a role in making the lift “easier.” A poorly setup deadlift can end up making you do more work than you need to!

C4W1D4

COMPETITION STANCE DEADLIFT
135×5
215×5
300×3
345×1
385×3
410×3
430×3
420×3

TOUCH N’ GO BENCHPRESS
85×5
135×5
185×3
215×1
240×3
255×3
265×3 (PR)
225×5

2″ DEFICIT STIFF-LEGGED DEADLIFT
225×8
245×8
275×7

SLDLs were quite done by the book. I wanted to see what weight I could handle so I could program it in for next week. 275 is the heaviest I’ve ever tried before and it felt relatively easy except my grip strength gave out before I could try for an eighth rep. Maybe next time! The only other thing I really have to worry about now is making sure that I get my calories/macros on point. As much as I feel like I’ve bumped up my intake I keep waking up weighing a little less than the day before. Might have to start in on some Easter candy…

– DJ

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