Gym had the AC blasting again today. Was hard to get and stay warm, but managed some small PRs today. Also had the opportunity to help a trainer there with her client. She had him squatting, a young kid of about 19 or 20, and I was in the vicinity rolling up my wrist wraps and asked if I saw anything I wanted to comment on. Ended up spending the next 20 or so minutes with them, in between my sets of plate loaded rows and external rotations, helping her identify his issues and fix them. We did some good work. The trainer is intelligent and personable, just has very limited exposure to good material and good coaching on the squat, so if she keeps thinking and asking questions, she has the potential to be good. I'm hopeful she won't see this as a one-time thing.
Bench Press
365x3x2 - PR for triples
Notes: I probably had four reps for both of these sets. Once again had a first time amateur spotter, but I was able to get her for two warm-up sets prior to the first work set, so we got in decent sync and I reiterated several times the need to not hang out over me or touch the bar unless I have either already failed or I call for help. It worked.
Also, I have started pausing during warm-up sets to get my pausing mojo back. This week and next, it'll probably be just informal untracked pausing during warm-ups to get the feel back.
First set vid is grainy, I guess the camera never adjusted. I also show some white-boy PR jump skillz:
http://www.youtube.com/watch?v=kwORf-MJ4mk&edit=vd
Press
207x5x5 - Volume PR for 5x5
Notes: First set was so fast I thought it would be a breeze. No, Wolf; just no - you're still a crappy presser. Got pretty hard, lots of quad cramping, and slow bar speed on the last two sets. But got them all in.
Weighted Chins
BW+52.5x5x3 - PR
Notes: Better than they've been in a while.
Plate Loaded Hammer Strength Row
195/side (4x45, 1x10, 1x5) x 10 x 3
Notes: Added another 5lbs/side.
Cable External Rotations
7.5+adder weight x 15 x 3
Shoulder capsule stretches