Brian: Light Chest Singles and Intensity Squats

Sunday I was going to do some light doubles but then my elbow ended up hurting me, so I did light very slow singles instead.

Bench w/ delay;
Warmup - 45x10, 95x5, 135x3, 135x3, 160x3
Working - 185x1, 205x1, 205x1, 205x1, 205x1, 185x1, 205x1, 205x1

Medium grip w/ delay w/ white pad;
Warmup - 135x3
Working - 185x1, 205x1, 205x1, 215x1, 215x1

Narrow grip w/ black pad;
Warmup - 135x3
Working - 185x14, 185x12

The sets were all slow and very controlled except narrow grip bench sets. I scared Kik by putting the bar back before locking out on #13 of 185 on my last set, and I shouldn't have done it. But I was 95% locked out for about 10 seconds and I couldn't move so I just put it back... won't do it again cause Kik nearly needed a heart transplant afterwords.

Today (11/17) I did some max squats and rack pulls.

Squats (w/ Gordon's belt);
Warmup - 45x10, 95x10, 135x5, 185x3
Working - 225x1, 245x1, 265x1 (10LB PR), 275xFAIL, 275xEPICFAIL, 275xFAIL

Technique felt great. 10lb PR was a real grinder but I stayed w/ good form and nailed it. 225 and 245 felt FASTTTTTTTTT. I'm really excited about the progress I'm making and can make on squats. Just Saturday I failed 265 three times on box squats and my 255PR was only 1 week ago (also a real grinder). I was controlled on the 275 sets and started it moving up but just kept failing after I pressed it out of the hole. #2 failed horribly because I tried Nathan's 3 step walk back for the first time and went down on my heels. Will do it in the future though.

Rack Pulls;
Warmup - 135x5
Working - 225x3, 315x2 (double overhand - grip fail #3), 345x1, 365x1, 385xFAIL

Back rounding is improving a huge amount. Pretty straight up to and including 345. Starting pulling it into/up my shins and that forces my shoulders back. 365 rounded but Nathan said it wasn't horrible for a near-PR so I'll take it.

Did one set of good mornings (45x10) before I decided I hate good mornings and called it a day.