Squats:
2 x 5 x Bar 5 x 155 3 x 175 2 x 195 3 x 5 x 215
Bench:
****2 x 5 x Bar 5 x 65 3 x 85 2 x 105 3 x 5 x 130
Rows:
****5 x 95 3 x 115 3 x 5 x 130
Accessories:
****11/4/3 x BW + 10lbs Dips
3 x 12 x 7.5 lbs Reverse Crunches
Squats:
2 x 5 x Bar 5 x 155 3 x 175 2 x 195 3 x 5 x 210
Minor lower left back pain. Felt a bit heavier today. May not have recovered as well as I wanted to. I should probably stretch out my legs on recovery days to get some more blood flowing and to increase recovery time. I was pretty tired during the workout as well though, so my energy levels were probably pretty low.
Press:
****5 x Bar 3 x 55 2 x 65 3 x 5 x 75
Narrowed my grip from the usual. Made sure the bar weight wasn't resting on my palms to avoid stress on the wrists. This raised the bar up to my chin. I also noticed that my left wrist was buckling on the positive press. The mental cue I was using to avoid this was to imagine I was trying to snap the bar in half upwards. I also tried to roll my wrists forward and have the weight go forwards up then back instead of up then back. Without going forward, I noticed that my wrists will have to buckle.
Deadlift:
****5 x 155 3 x 175 2 x 195 5 x 215
These were very easy. I was going for speed and explosiveness on each rep. My grip \got messed up on the last rep and so I was unable to lock out the weight for as long as I wanted to.
Accessories:
4 x BW x Pull-ups - Guy was taking forever on the pull-up bar. Only did 4 reps on the first set, I felt like I could've gone for 5.
2 x 4min. punching bag - I played one song for each round. Worked on my left hook. I think I'm still raising my shoulder when I hook. After the 2 rounds, I was pretty spent. Worked on lower body and head shot hooks.
Squats:
2 x 5 x Bar 5 x 145 3 x 165 2 x 185 3 x 5 x 205
Guy was using the small seat for box squatting -_- Did normal squats. Made sure I wasn't going too low to avoid stressing the back.. Still no lower back pain. Wide stance, split the floor apart.
Bench:
****2 x 5 x Bar 5 x 65 3 x 85 2 x 105 3 x 5 x 125
Not too bad, didn't feel like I was engaging my lats much this session. Went for speed and power on the positive.
Rows:
****5 x 95 3 x 115 3 x 5 x 125
Pretty easy. Was hitting my knees sometimes on the way up. Again, went for speed and maximal power on each rep. I'm going for explosiveness to allow for translation of power into punching power.
Accessories:
10/5/4 x BW + 10 Dips - Probably going to stay at this weight.
3 x 12 x 10 lb Reverse Crunches - Pretty easy, I think I'll stick with this weight for a while.
4 rounds Heavy Bag work - Each round lasted roughly 1-2 minutes each. Got me pretty out of breath. I'll be performing these instead of treadmill HIIT for now as I want to improve upon my boxing technique.