Dec 12, 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 3 reps
- 235.0 lbs x 2 reps
- 265.0 lbs x 1 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps

** Pull-up **
- 5 x 10 reps

Kept the squat form the same except instead of 2 discrete movements (hip break, full stop, then descent straight down), I made it more smooth because my knees were starting to feel sore and stiff, which may be because of the jerkiness of the discrete hip break.  Now, with glutes flexed and core braced, I push the hips back and once I feel the weight firmly on my heels, I start dropping into the descent, with knees pushed out.  Note, After pushing the hips back and the descent begins, I feel my glutes more relaxed (less firmly flexed/tight).  I think before I was too focused on keeping the glutes solid so I'm making this note for myself to remember that it's natural and ok to feel like the glutes are relaxed during the descent.

Because my ribs/intercostal muscles were also still bruised/sore, I strapped the belt on lower.  Before I had it wrapped higher around the ribs, which made it feel significantly tighter, but I think that's what is hurting the ribs.  Interestingly, though it felt less tight when lower, it felt more comfortable and I didn't lose tightness or strength.