Today, I deadlifted a personal best. 405x5x3. This was the first time I ever pulled 405# for reps. The only other time I lifted 405 for 1 rep was in January or February 2012. In August of 2012, I was doing 385x5x3 but couldn’t lift 395 for more than 1 rep. I then got sick, lazy, and busy with other things that I stopped training. I was sedentary for the better part of the fall of 2012.

In the second week of January 2013, I got back to the YMCA amidst the hordes of other New Years resolution people. I started deadlifts at 275# I believe.

After working up using a 5×3 progression for the most part, adding 20# or 10# each week, I finally arrived to this day. I was legitimately nervous that I might not be able to pull it off. I had told people that today was going to be the day. Inside my stomach was a sinking feeling.

I had gone lighter on ham strings on Monday. I felt that was what held me back last week in my failure to pull 400×5. I did front squats only up to 195# and only for 1 set of 5 reps. Then I went to deadlifts. Some of the regulars were watching. I managed the first set of 5 reps pretty well. The second set had some upper back rounding. The last set, I couldn’t maintain neutral spine in the thoracic area. I believe lumbar spine was alright. For all of the lifts, I did not maintain neutral cervical spine during the pull phase. When I stood up tall, my chin would come down to neutral spine. I also closed my eyes for the majority of the lifts, which I don’t believe I have ever done previously during a deadlift.

This has been a huge milestone for me. Now, on to 500#.

Front Squat: 135×10, 155×5, 175×5, 195×5

Deadlift: Warm up sets: 135×10, 225×5, 315×5, 365×5 Work sets: 405x5x3

One Leg Hamstring Curls: 70x5x4

Toes to Bar: 10, 10, 5, 5, 5, 5