Friday, April 19, 2019:
Squat: 45x5x2, 100x5, 150x3, 200x2, 250x5x3 Set 1 Set 2 Set 3
Bench Press: 45x5x2, 75x5, 105x3, 135x2, 165x5x3
Power Clean: 45x5x2, 80x5, 110x3, 140x2, 170x3x5 Set 1
Chins: bw x 8/7/7
Links:
Squat:
Set 1: YouTube
Set 2: https://youtu.be/5FcVWPZ9gus
Set 3: https://youtu.be/j7M0cWSsRRw
Power Clean:
Set 1:https://youtu.be/xsubsrpQJkc
Notes:
1st set of squats were on the border of not deep enough -> tried to focus on deeper for set 2. 2nd set was deeper, then tried to focus on starting the squat by moving knees and hips at the same time. 3rd set felt and looked better.
Bench press felt great after the alterations Nick D made.
Dropped weight here to watch form with 5# jumps moving forward. I did a better jump of keeping my back angle until the bar hit my knee. Still not fully extended.
Chins were hard, ended up adding 2 reps in the 3rd set.
Monday, April 22, 2019:
Squat: 45x5x2, 100x5, 150x3, 205x2, 255x5x3 PR Set 1 Set 3
Press: 45x5x2, 60x5, 75x3, 90x2, 100x5x3
Deadlift: 95x5x2, 140x5, 185x3, 230x2, 275x5
Links:
Squat:
Set 1: https://youtu.be/_scp4Lev1Ng
Set 3: https://youtu.be/OCQhdihEEMg
Deadlift: https://youtu.be/vbNQtcuiRgk
Notes:
Ended up doing 6 reps in the first set of squats. Eyes were too far up on the first set. Depth, however, was much better. Though my left hip flexor was feeling a bit funny, these felt great. This weight was my previous 1RM, felt relatively easy for 5.
I did a much better job keeping my head and ears in line with my shoulders (not over extending my head forward). Much better job of throwing my hips forward.
Really focused on pointing my butt hole at the wall while pulling my chest up. These felt really good. Though the last 2 reps had a bit of lost tension in my lower back, this was my best set of deadlifts in awhile.