Frank (1/29): RTS, Intensity Week 3, Squat

Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315, 1x365, 1x405
1x455 @ 10-
Fx475
Fx465
The 455 was fast and had minimal form breakdown when I stalled out at my usual spot. I've been trying to descend faster in order to get more of a bounce out of the hole, and it worked pretty well on that rep. The 475 pretty much stapled me to the ground. I got the 465 only a few inches out of the hole, and I didn't descend as aggressively either. I might have been able to get it if I wasn't so greedy on the second attempt. Still, I'm OK with this result given that this is only the second time I've managed to get 455, and it was much easier than the first time I tried it.

EDIT: I just looked back at the log, and the first time I got 455 was on March 29, 2011. Yeesh. Talk about slow/no progress... That was when I last failed 635 and 315 too, so at least I got those.

EDIT 2: Apparently, after the meet last May, all I've done was Sheiko and more Sheiko (i.e. hopping to a program I didn't really understand) rather than sticking to my principles (i.e. what I knew worked) and making tweaks where needed. Stupid stupid stupid. Many years form now, I will look back at these last few months and weep.

Natural GHR: 2x5
Decline Situp: 2x15