warmup:  foam rolled my IT Bands, Adductors, Piriformis; back rolls to V-sit


Squats (Romaleos worn)

warmup  (30-60 sec rest)

120 x 5

150 x 5

180 x 5


main (2-3 min rest, belt worn)

210 x 3

240 x 3

270 x 8  Rep PR!!


hooray!  Thursday and Friday have been good to me, feeling strong without as much effort.  However, the last few reps of the Squat AMRAP set were getting loose on the form, was just determined to grind them out.





Deadlifts (done barefoot, no straps)

warm-up (rest equalled time to change plates, double overhand)

165 x 5

205 x 5

245 x 5


main assist (90 sec rest, crossgrip, belt worn)

330 x 5

330 x 5

330 x 5

330 x 5

330 x 5

Made much better time than last week, busted these out hard.  Noticed my form starting to fade at the lockout during Set 3, so got more aggressive and explosive and that seemed to do the trick.