I went for 225# for front squat. Normally, my warm up is to do 135×10, 155×5, 175×5, 195×5, and last week work sets of 215x5x3. This week, I changed it up a little bit. 135×10, 155×5, 185×5, 205×5, and then went for 225#. I did the first set unbroken, but had to break up the remainder of the reps to get to my 15 rep volume goal.

Deadlifts gave me trouble again, though I did better than last week. Last Thursday, I was only able to muster enough strength to do singles at 405#. I went did my 315# and 365# warm up sets with only 3 reps each. When I went to pull 405#, I couldn’t even get it off the ground. The crushing feeling of failure rushed through me.

There was this guy I saw for the second time. I’d seen him pull 315# the other day. He was directly behind me and made a comment about trying again. No question in my mind I was going to attempt it. I needed to psyche myself up. I began pacing around part of the gym, getting angry. Nothing in particular, not even in the lift. But I filled my body and mind with a rage that I could literally feel pulsate throughout my muscles.

I chalked up, got into position and when I put my hands to the bar, in a soft, steely voice, I told myself, “Lift it!”

Managed 5 reps off the floor. After a bit of rest, I let the anger flow through me again and repeated “Lift it!” to myself. This set of 5 was more difficult and on the last two reps had upper back rounding. I believe I shut my eyes during the 3rd rep. After the set, my back started getting tight, so I dropped down to 365×5 and then 315×5. I had anticipated this and only set up 3-45#, 25#, and 2-10# per side.

I think I will continue the self-talk and fury for my deadlifts.

I didn’t do hamstring curls. I’m going to drop them from deadlifts and only do them on days I RDL. I think I was overtraining them even with weight I felt was “light”.

Front Squat: 225×5, 225×3+2, 225×2, 225×2, 225×1

Deadlift: 405x5x2, 365×5, 315×5

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