Week 3, Monday PM:
Squat, 5ct pause... Measured it to be about 6-7seconds at the bottom... This was hell!
235 2x5
305 4x4
Very light weight which makes it less stressful on me I think. But, really is hitting my weakness - without the pop off of the bottom I really have to grind through that weak middle zone. This is going to pay dividends for sure. Also, certainly works on stabilizers and maintaining a proper back position in the lumbar and thorasic spine. Found that when I really gripped the bar and pulled it in, tensed the shoulders, back, and biceps then I would come up faster.
Bench:
195 x5
235 x5
275 2x5
305 3x3
325 2x2
Good session. Speed was mostly good but was having trouble with the bench I was using so felt like I was slipping around a bit.
Then of course some flyes, curls etc...
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