5/3/1 Log: Cycle 2. Week 1. Pause Squats

Defranco Hip Mobility

Pause Squats -
BarX5
115X5
135X5
155X5
180X5
200X5

Deadlift -
135X5X2
225X3
255X3
290X3

GHR - 5 sets of 8-10

Swiss-Ball Crunch - 5 sets of 15-20

Really long pause on the squats today.  Slightly shorter on the top set.  Similar to deadlifts, there may be a tipping point with these where things just feel heavy no matter where your 1RM is.  For deadlifts that used to be 200-225 for me, but of course after a while it moved up.  With long-paused squats, it's in the 185-200 range right now, or around 75% of my 1RM. 


Speaking of deadlifts, I fucked with my technique a bit by trying to bring my hips a tad lower so that I could use my legs more on the initial pull.  This didn't work out well as the bar kept drifting away from me at the knees, and causing my back to work MORE on the lift.  I might try this some more and cue myself to pull "backwards" more, if it keeps happening, I'll bring my hips back up.  Nevertheless, 290X3 is a rep PR.

I tweaked the setting on the GHR bench to make it a bit more difficult.  This is the setting I will stick with for a while until I'm hitting 15+ on every set.

Kicking out the swiss-ball crunches per the chiro's instruction.