In Which I Forget How to Use my Hips
Horrible squatting day today. Between last Friday and today, I seem to have completely forgotten how to power up a squat with my hips. I'm switching from hips to chest early after the bounce, and it's just killing my bar speed and I'm missing reps. I must correct this ASAP.
Despite that, I do have a new PR, though I am not excited about it as I have set the table for much higher strength levels and am not capitalizing at all.
Squat
Warm-ups to (465x1), 505x1x2 - PR, 505xf, 405x1, 435x1
Notes: Fuck. Fuck fuck fuck fuck fuck fuck fuck. 495x2x3 only three weeks ago was hard but not limit, suggesting to me I should have had a 1RM somewhere in the 515-535 range, depending on the day. Last week I struggled with doubles at 500, and this week my five scheduled singles at 505 didn't happen. I'm pretty sure it's just my hip drive and not too much volume on Monday, because I didn't feel fatigued or beat up. It's just like I forgot how to squat.
Bench Press
Warm-up to 315x5x3
Notes: Back to the 3 plates for 5's across. Skipped 312.5 since I felt so strong on Monday's 310. It was fine. I don't feel as strong as I did when I was previously at 315x5x3, but if you do the reps, you do the reps.
Power Cleans
45x3, 135x3, 160x3, 185x3, 205x3, 225x3x3
Notes: Like last week, the extra work I did by not hip-driving came back to bite me at power clean time. Was feeling beat but made myself do three sets @ 225 at least, instead of just one.
Bro-Stuff
Standing EZ-Curl OH Tricep Extensions: Bar + 75x12x2
Alt DB Culzzzz: 50x8,9
Deep Thought of the Day: Bro work was invented to make us feel better after a shitty squat day.