Jan 6, 2015

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 205.0 lbs x 2 reps
- 240.0 lbs x 7 reps
- 240.0 lbs x 7 reps
- 240.0 lbs x 7 reps
- 240.0 lbs x 7 reps

 ** Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 1 reps
- 240.0 lbs x 5 reps

** Ab Wheel **
- 3 x 10 reps

For the squat, I realize that in later sets/reps, as fatigue sets in, the bar path starts to move diagonally down because my chest is collapsing more forward and my weight is shifting more towards the forefoot.  I realized this halfway through the last set so I adjusted to descend more on the midfoot/heel and I immediately felt significantly stronger, smoother, and upon reviewing the video, the bar path was straightened right out.  Will have to remember to do that now.

Today I also tried to work out in the morning, so I woke up at 7:30, ate a banana and 3 hard boiled eggs along with my maca root/whey protein shake mixed in 2 glasses of water.  Also took my multivitamin and fish oil.  In retrospect, this was probably too much because I felt quite bloated.  Next time will try without the 3 eggs; perhaps save that for post-workout.  At about 8:45 I started warming up with rumble rolling, leg swings, fire hydrants, squat to stands, and banded distraction hip flexor stretches (crucial for preventing impingement).  The working sets weren't easy, but they weren't un-doable either.  Had another scoop of whey and 1 tsp of creatine post-workout.  May consider continuing morning workouts.