BWI Strength Day#2

Still going at BWI strength. Form was solid today and the light bulb went off when doing the deadlift. I narrowed my stance and grip and the lift felt great.

Warm-Up:

500 Meter Row

F2I

Sumo Squat 2 Rotation

Dislocates

Barbell Back Squat (3 x 5):

Warm-Up Sets:

1 x 5 - Bar

1 x 5 - 95#

1 x 5 - 135#

1 x 2 - 155#

Working Set (up 10#'s):

3 x 5 - 175#'s

Today was solid. The bar position was good. I was very conscious about keeping my right knee out and strict. I powered at of the bottom of the squat and the lift felt solid. Breathing was better but not the best. This will get harder and harder as the load increases.

Barbell Deadlift (1 x 5):

Warm-Up Set:

1 x 5 - 135#'s

1 x 5 - 155#'s

1 x 5 - 175#'s

Working Set:

1 x 5 - 195#'s

The five step approach was great. 1. approach the bar shins 1" 2. Grip the bar 3. Knees out 4. Chest Up and Back Tight 5. Lift. Rinse and repeat. I finally realized the reason why the bar was smooth in the middle was for your shins .... who would have thought ....

Max Rep Chin-Ups (3 sets):

11, 9, 7

Standing Barbell Press (3 x 5):

95#'s - 3 x 5.

This was more for form and keeping the muscle memory fresh.