snatch grip deadlift: 225, 275, 325, 295 I didn't feel like I was moving the bar fast enough at 325 so I dropped some weight. It's supposed to be an explosive lift
db walking lunge: 110, 110, 110, 70 legs were feeling dead after the second set and reps went up on the 4 set so I dropped weight and took it easy on the 4 set
speed deadlift: 295 this lift required 50% of my 1rm. I feel like I moved the bar well. The plates were making noise at the top of the lift
bench from floor: 135, 205, 215, 225, 235, 245 I couldn't figure out how to get under the bar so I put it on the lowest setting in a power rack.
supinated grip cable row: 150, 170, 190, 177.5
face pulls with external rotation: 90
I'm looking forward to tomorrow and the next 2 thursdays. It's speed squat followed by 1rm test tomorrow. Next week it's speed squat followed by 1rm followed by 1rm test.
I'm excited to see if my squat max went up more. On moving day I maxed out on box squat(15 in box and I'm 6'1") at 375 1rm. After the first 4 weeks I was able to box squat 375 3 times. In the second 4 weeks box squat is traded for front squat I was able to get 315 once on front squat, but my form was poor. My back may have rounded and my elbows were down. I want to know if training all of these other lifts will really help my box squat max. I'm excited to see what happens.
I had trouble getting my reps in for the prescribed lifts during the second phase. I decided to say screw it and have a crappy deadlift so I ordered some lifting straps. I've been able to get all my reps in this week.