Cycle 3 W3D1

A1. Back Squat; 8 reps; rest 30s

A2. Back Squat; 2.2.2; rest 30s / 3 minutes x 3 sets *Try to end on 175-180lbs this week if feeling good - reps have gone down a bit so 'ideally' weight goes up a tad*

Done @ 170-175-180. Failed rep 7 of 8 @ 180, had someone right there who was able to clean the bar up for me so I got right into the cluster and managed to get through those reps. This was incredibly challenging - I think if I had started at 165 and then gone 170-175 or even 170-180, I might have gotten all reps but overall this was a lot of work at 79% and higher. So frustrated I couldn't finish the set of 8 @ 180 but happy that I pushed myself to try for it. This did leave me feeling very taxed and I needed some time before starting B.

B1. BB RDL @40X1; 8 reps; rest 30s

B2. DB Front rack lateral box step ups; 8 reps each leg; rest 2 minutes x 5  sets

Same weights as last week (175 for RDL, 30lb DBs for step ups). 5th set was tough but got through it all.

C. GH raise negatives w/pvc assist concentric; 4-6 reps; rest as needed x 5 sets

Done with 6 reps all sets.

D. 50 FT prowler push - Grinding effort but constant turnover *215-220lbs this week*

Power Clean 1.1.1.1; rest 10s btw reps @ 145lbs - if needed increase rest btw reps to 15s

Rest 3 minutes x 5 sets

So I've been lying about the sled weight apparently - I had been told the sled I use was 50lbs but it's actually 75. Didn't get that memo until I'd loaded and started today so this was done @ 250 total weight (I had loaded 225); last week would have been 240 rather than 215 total weight). Anyway, still a very strong steady effort. Cleans went well - stuck to the 10s rest without any issues; form on last couple reps of 5th set wasn't the best but that seems somewhat expected.

OVERALL: Posterior chain is worked and my CNS was super taxed by the squats. I don't think I've ever done more than 5 reps in a single set at 180 and that would have been during an entirely different type of workout so I feel ok with how things went today. I probably could have been stronger mentally going into that last set - I was def nervous about getting through it - but I wanted a challenge and I got one. 

I do feel like my form is improving, that I'm being successful in engaging my glutes more consistently, and in some ways that may make some reps seem harder because it still isn't "natural" or automatic, so I'm thinking a lot rather than just moving. But I do see the progress in form, so that's good. I had to fight hard for the very last rep of the 2s @ 180 and was able to pull my hips through in a way that in the past I don't think I would have.