Weight: 181
Squat: ( 5/3/1 protocol )
245 x 3
275 x 3 felt really light and strong.
295 x 3. Lost a few reps. Feels heavy still
Deadlift: ( 5/3/1 protocol )
275 x 3 beltless
335 x 3 beltless not bad.
355 x hit 5 reps last time. Focus on keeping back neutral and driving hard.
Pause squats: ( light, get used to being in the hole and exploding out):
205 x 5 shoulder width foot placement
205 x 5
205 x 5
205 x 5
205 x 5
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Last few sets were tough towards the end
Weighted plank: 3x45 seconds
45 lbs
Seated calf raise: 3 x 10 x 3 positions
175
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