Exerbabble for 4-2-7

This morning’s workout:

BB Back Squat:
3 @ 95 lbs
3 @ 155 lbs
3 @ 205 lbs
1 @ 225 lbs
3 @ 205 lbs
F @ 225 lbs
3 @ 205 lbs
F @ 215 lbs

Alternating Sets:
BB Bench Press:
3 @ 65 lbs
5×5 @ 105 lbs
Supinated Bent-over Row:
3 @ 70 lbs
5×5 @ 110 lbs

One-Arm DB Cuban Rotation: 2×8 @ 15 lbs

current bodyweight: 162.6 lbs (+1.6 lbs; weekly average of 161.5)

I think for the three-rep and five-rep sets, the weight is fine, but I can’t increase the weight until I can hit good depth. Flat-out. Putting weight on to placate my ego is stupid. I’ll focus on my depth. That’s the most important thing. I go deep in my warm-ups, and that’s how deep I need to go for my work sets.

The double warm-ups sets felt really nice. Made the transition to the work sets a lot easier.

I forgot a back-off set. I need to annotate it next time on my card. Whoops.

I felt a pain in my left shoulder while benching. What the fuck. I think I need to adjust where I lay on the bench, I only get it when I pushing the bar off the rack. Otherwise, I knocked out all sets just fine.

Adjustments: The goal, the point of this, is to get used to low-reps squats. I think the 205 is just fine for triples, but I’ll lower the singles to 215. What matters is depth. If I don’t get depth, I’m cheating myself. Maybe I’ll take a look at the movable benches around and see if they’re low enough for box squats.

…Depends. I’ll have to mentally annotate how low I go during my warm-ups. If necessary, I’ll lower my work set weight.