Nov 22, 2014

** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 180.0 lbs x 5 reps
- 180.0 lbs x 5 reps
- 180.0 lbs x 5 reps

** Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 235.0 lbs x 5 reps

Squats felt great.  Making sure that I retract the shoulder blades to keep the upper back tight made a HUGE difference in stability both on the eccentric, and also keeps the upper back from rounding and chest up on the concentric, which also helps prevent the bar from moving too far forward and deviating from a straight bar path.  In later reps, with some fatigue accumulation, I do notice my hips tend to rise a bit faster, which does push the bar forward and more stress on the lower back, so I need to try to prevent that in the future.  As for squat form in general, it's feeling really comfortable and smooth.  With glutes flexed, upper back flexed, neck packed, core braced, I just think about weight on the heels and sitting down, butt to heels, and this allows for a smooth hip break and basically ATG depth while maintaining relatively upright.

Bench press also felt good.  Need to remember to use more leg drive though.  The heeled shoes definitely help with that, as well as gaining a slightly better arch.

Deadlift feels light, but lower back still seems like there's slight rounding.  I'm trying to keep the hips high, but I need to remember that when I start each rep, I need to "put the lats in the front pocket".