Started with 5/3/1 squats. Hit the bar for some reps, then 125, then went straight to 205, my first working weight. Hit that for 5, then 235 for 5, then went to 265. I crushed that weight, hitting it for 9 reps. The last rep or two were a little bit sloppy - rep 8 and maybe even 7 my chest dipped a bit, and rep 9 my knees came in a tad as I fought my way up. Even so, 9 reps is really nice. I'm going to try and call my sets a little earlier the next few weeks, at technical failure, because today I definitely pushed a rep or so further than I needed to. Still, compared to the 255 x 6 and the 270 x 5 I got last cycle, 265 x 9 is great.
Next were speed deadlifts - 12 x 1 at 245 from a deficit. I fucked these up today. They were flying up. I think the heavy work I've been doing on thursdays is really helping my speed work move quickly. If I keep pushing heavy on thurs, and the speed work continues to feel this great, I think I will deadlift a LOT come december. Very exciting.
Max Aita is the man
Finally, hit a 5 x 5 with 225 today, and crushed it. Minus one or two sloppy reps, this was no problem at all. I took little rest between sets (I'd say around 2 mins) and felt great. I'm really starting to get the feel for the movement, it's starting to feel much more natural, and I'm moving the weight at a nice speed where it feels smooth without being so fast that I lose control or tension.
Ended with 3 supersets of hollow rocks and back extensions.
Great day today. Unfortunately, I tweaked my shoulder yesterday trying to klokov press 140 (got 135 for 2 singles). It's still a little achey, but I don't think it's a serious injury, and it should be better soon I hope. But aside from that, things are going awesome. My legs are starting to seriously adapt, and with some luck, and a LOT of food and hard work, In a few months time I will be bigger and stronger than I was before I switched my squat style, and I'll be doing my reps with a smooth full range of motion. Very cool.
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