Lifting for 1-10-11

Squat:
5 @ 45 lbs, 4 @ 95 lbs, 3 @ 135 lbs, 2 @ 175 lbs
3×5 @ 195 lbs (+10 lbs)

Bench Press:
5 @ 45 lbs, 4 @ 95 lbs, 3 @ 115 lbs
3×5 @ 140 lbs (+5 lbs)

Deadlift
5 @ 135 lbs, 4 @ 185 lbs, 3 @ 225 lbs, 2 @ 255 lbs
5 @ 275 lbs (+10 lbs)

Barbell Row
3×5 @ 140 lbs (+5 lbs)

difficulty: medium

Cues for squat were deep breath, setting the lower back, then sitting back. And controlling the eccentric. I was slightly free-fallish in my warm-ups, but I fixed it before my work sets. As for setting the lower back, it’s a slight nuance that kept me tighter, and kept my back from going wonky through the set.

Can’t remember whether my last stall during stronglifts was 205 or 215 lbs. I think I’ll add weight next workout and FIND OUT! CHAAARGE!

Used this weight for bench last month, and I feel noticably stronger. Woo. I thought maybe I’d be progressing too quickly and I should have started lighter, but I don’t think there’s going to be an issues.

Main cue for deadlift was setting my scapula before pulling. Keeping my upper back tighter keeps my lower back tighter. Far from a point where I can think about “kyphoid rounding for better leverage” or anything like that. Just stay tight, and don’t be stupid.

Don’t need warm-ups for rows. Seriously. Still strong, explosiveness off the floor causes the bar to pretty much hit me in the upper abdomen.

It was really packed today. Well, at least, the parking lot was. So glad I drive a small car, I was able to back into a small spot at the end of the lot. Guess most people don’t migrate to the freeweight area. Suits me. Saw a horribly rounded 315 deadlift. And a guy doing overhead squats with bent arms. I think I’ve pointed out to him that he needs to lock his arms out, but whatever.