531 week 3 day 1 dead lift.

All % are based on a 1rm of 500 at 90% for a adjusted 1rm of 450

Main lift - dead lift

40% = 180 x 5
50% = 225 x 5
60% = 270 x 5

Working sets

75% = 340 x 5
85% = 385 x 3
95% = 430 x 5 and the first 4 felt strong but the 5th I ran out of steam above the knees and had to ugly ugly UGLY hitch that bitch the rest of the way up. I would have recieved at least 391 red lights and 9 judges screaming at me for that horrible looking last rep, but I still got it locked out ;)



Assistance work

pendlay rows = 135 x 5 x 10 sets

Chin up
Body weight x 3 x 5 sets

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