That’s the best way to do it in my experience. I do that for all my major lifts. I try to get as many reps as possible on that first breath, because that will be my strongest brace.
Developing your ability to hold your breathe through reps has a massive return on investment in my experience. But it also results in blowing out all the blood vessels in your face, haha.
Barbell row
105 x 8 x 3 sets
haven’t done these in a while. I might bring them back to help with my back strength when deadlifting and squatting
Superset
Tricep overhead press 15 x 10 x 4 sets
Hammer curls 20 x 10 x 3 sets
Regular curls 10 x 10 x 3 sets
Really psyched myself up for this session because it was a weight on squats that I’ve never attempted for reps. A little disappointed I just got 5 reps. I really wanted to leave everything in the squat rack tonight because it’s been a tough 5 months. But I held back. I think I had one more rep, maybe even a 7th. Oh well. Just gotta come back stronger next time.
Been thinking about my mid term gym goal lately. A 315 squat seems attainable within the next year. But what after that? Of course the correct answer is 320, but what about after? Like in the next 3-5 years? Assuming I stay 72-75kg (or maybe 80kg), is 405 doable? Will 5/3/1 get me there? If no, how?
Squat
180 x 5
210 x 5
235 x 10
Really wanted 12 here. I either mentally gave up or my cardio sucks lol
Bench
105 x 5
120 x 5
135 x 8
Getting my confidence to bench without spotters. This is good!
Also, not sure how much I get with a belt in benching. I’m starting to try it now. I know I look dumb benching a plate and using a belt, but whatever.
Went at 1.30AM. Doing jack shit sounded good. Got a rep PR so I guess I earned it lol
6 January 2021
Squat
195 x 3
225 x 3
245 x 3
275 x 1
295 x 1
Bench
110 x 3
125 x 3
140 x 7 (failed 8th rep)
Cable rows 50lbs x 10 x 3 sets
Unilateral triceps overhead extension 12.5 x 15 x 3 sets
Really wanted 315, but I’ll have to settle for this.
I fought the weight! I should be happy. As Dave Tate said, the ability to strain is important
Everything Dave Tate said now makes sense. Keep practicing the small things under submaximal weights, so that you don’t even need to think about them when you’re under heavy weight. Honestly, I didn’t even remember the music or the cheers.
Posterior pelvic tilt was bad. Lower back rounded pretty bad. I was aware of it when it happened, but thankfully didn’t feel anything
I was surprised at how active my lats were. After the lift, they felt like they were stiff and about to cramp. Definitely have to keep strengthening my back. BB rows it is.