Update: signed up for SSOC, hopefully will be starting by the end of this week!
Friday, May 3, 2019:
Squat: 45x5x2, 105x5, 165x3, 225x2, 280x5x2 PR, 280x4 (failed 5th rep) Set 1 Set 2 Set 3
Bench Press: 45x5x2, 80x5, 115x3, 150x2, 185x5x2 PR, 185x4 (failed 5th rep)
Deadlift: 95x5x2, 150x5, 205x3, 260x2, 310x5
Chins: bw x 8/8/6
Links:
Squat:
Set 1: YouTube
Set 2: https://youtu.be/RrIaXUXunS8
Set 3: https://youtu.be/DmkjGR3MDys
Deadlift: https://youtu.be/JFDP7PzXJNM
Notes:
Squat: 6 reps in set 2, missed 6th. Missed fifth rep of set 3. Started to grind, pushing on the weight, didn't push for nearly long enough. Repeat weight on Monday. Better depth, need to stay tight and confident under the bar. I think this stemmed from a recovery issue.
Bench Press: Missed 5th rep of set 3, not sure why as set 2 felt great. Repeat weight and then 2.5 or 3# jumps.
Deadlift: First 3 reps were better. 4 had a bit of low back rounding. 5 was bad, lots of rounding and opening hip too soon (not fully extending knees).
Chins: Almost got 7th rep.
Monday, May 6, 2019:
Squat: 45x5x2, 105x5, 165x3, 225x2, 280x5x3 Set 1 Set 3
Press: 45x5x2, 65x5, 80x3, 100x2, 115x5x3
Deadlift: 95x5x2, 150x5, 205x3, 260x2, 315x5
Links:
Squat:
Set 1: https://youtu.be/dvEXcTK3NYU
Set 3: https://youtu.be/sV2ArPLjLWk
Deadlift: https://youtu.be/evrGhP1_hU4
Notes:
Squat: Set 1- rolled onto toes on rep 4, rolled onto left toe/foot on rep 5 (saved both). Depth was pretty good, 2nd and 3rd sets were noticeably better than last week.
Press: Breathing into chest instead of belly, need to focus on filling belly with air => Huge difference on press! Less chest flaring. Need to bring this to deadlifts. 2.5 or 3# jumps now.
Deadlift: Low back rounding returned, knee extending was better. Low back rounding starting on rep 3. I failed to get my lumbar spine fully into extension. Better with extending knees fully before opening hips.