JC

Shit I've been up to :)
10/01 RSP Day 3
Squat-
Warm up
Work set-
6x2
Apparently I turned my knees inward as I'd leave the hole, which supposedly means my glutes aren't strong enough. Is this the true cause?

Deadlift-
Worked up to 335x1 :(
I need to reconfigure my deadlift workouts. I'm thinking I'll work up to a set of 5, and progress linearly workout by workout. I should also do deadlifts first on my 6x2 days.

Power cleans-
135x10
Jerked every 3rd rep.

Ab pulldown-
190- 2x15, 1x20

10/02 Upper 3
Bench press-
Warm up
Work set-
305x3
This was made more difficult because I unracked the barbell without a liftoff. The 3rd rep took forever.

Rack lockouts-
6 inch lockout (12 pin)
345x2
345x1
3 inch lockout (11 pin)
365x1
365x1
365x1
Will try atleast 375 next time.

Military press-
warm up
Work set-
150- 3x5
Next time I'll do 160.

wide grip seated rows-
200- 3x8

barbell rows-
135- 3x10

pullups-
5x3

ab pulldown-
190- 3x15

tricep pulldowns-
145x15, 11, 7

Preacher curls-
90- 3, 2, 3

10/04
RSP Day 4
Squat-
315x4
315x4
315x3 (i think i leaned way too forward and hence fucked up)
315x4
315x4
315x4
That 3rd set was a fluke. The last set felt the easiest.

Deadlift-
135x5, 185x4, 225x3, 275x2
Work set-
320x5
Yes, this is a conservative weight, but then again I've been sucking at deadlifts.

Power cleans-
145x 8 (I think)
Jerked ever couple of reps

Ab pulldowns/Leg "namespelling" superset
3x16/3 sets
Not sure what the name is of the second exercise. You basically lie down on your back with your legs extended, and spell your name with your feet.