“Week 2” 3 reps

• 5/3/1 – Squat (working max: 230#)
  • 2x5x45 (warmup)
  • 1x5x95
  • 1x5x115
  • 1x3x140
  • 1x3x165 (work)
  • 1x3x185
  • 1x5x210
• Asst. #1 – Squat
  • 5 x 10 x 90
• Asst. #2 – Leg Curl
  • 5 x 10 x 45
• Metcon – jump rope
  • 1 Tabata set – all single hop

Today was alright. I’ve been really focusing on trying to improve my squat form, trying to be really aware of what I’m doing, things like keeping my entire body tight, head and eye position, letting my knees go out, not letting it be a quad (only) exercise, and so on. Consequently, I don’t feel very strong, and I try to only focus on a couple cues so I don’t overwhelm myself. But, I’ve a ways to go to really get form right. I’m trying to listen to advice from powerlifters that know what they’re talking about and trying to tighten things up, but I also think that I’m going to need to video myself to really see what’s going on.

That said, it’s well possible that I may not bump my weight next cycle since I’d rather have tighter form… or maybe only bump by 5#. I’ll have to see how “week 3, 5/3/1” goes. I think that I’ve been too quad-dominant and not enough posterior chain, but in fixing form it’s bringing more of that in and correcting things, so of course that makes me “not as strong” as those weaker points get brought up, but in the long run that’s the better way to go. So, even if weight doesn’t linearly progress, if form is getting better and weak spots are getting stronger, that’s still progression, which I’m cool with.

I will say, I want to bump my assistance went to 95 next time… today was a bump to 90 and was good, 95 should be a bit better. I really try to emphasize form here, and I’d like to hope it’s paying off.

Curls… bump to 50 next time. Just slow increase in weight. I’ll get there.

Didn’t feel like trying the running in place rope jumping today because my legs were just too exhausted from squats and curls… wouldn’t have done well in the coordination realm. 🙂