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Jim Ouini
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Week 3 Day 2
Front Squat
bar x 2 x 5
135 x 2 x 3
185 x 1
205 x 3 x 5 (same as last week - I'll explain)
215 x 2 x 5
225 x 1
Goal was 215 x 5 x 5; ashamedly, for the first 3 sets I actually had 25 + 5 on one side and 35 + 5 (what it should've been for 215) on the other. Hey, the 25's and 35's look the same from a distance
I thought it felt funny when I walked out but figured that was my crappy rack technique. Anyway, I corrected it on my final 2 sets, almost lost my rack on the last rep of 215 - I was pausing at the bottom on the last rep of each set for a second or so and on the last one my elbows dropped. Anyway, I then did a very easy rep for 225 to 'make up' for the snafu. Although it probably didn't do much.
On the bright side, rack felt pretty good overall.
Romanian DL
bar x 8
135 x 5
225 x 2
315 x 1
365 x 1
385 x 5 x 5
Not too bad, was contemplating 405 but kind of glad I didn't because by the last set I was pretty gassed.
OHP
bar x 5
95 x 1
120 x 5 x 5
A little less pathetic than usual.
Chinups, shoulder width
15 x 5 x 5
Somewhat difficult; kind of cheated towards the end by not extending my arms all the way at the bottom.
Dips
70 x 2 x 8, 1 x 7
Hard; failed last rep.
Weighted Decline Situps
20 x 3 x 10
1 set of incline db curls 30 x 10 and incline tricep extension 30 x 10 . Yay.
Front Squat
bar x 2 x 5
135 x 2 x 3
185 x 1
205 x 3 x 5 (same as last week - I'll explain)
215 x 2 x 5
225 x 1
Goal was 215 x 5 x 5; ashamedly, for the first 3 sets I actually had 25 + 5 on one side and 35 + 5 (what it should've been for 215) on the other. Hey, the 25's and 35's look the same from a distance
I thought it felt funny when I walked out but figured that was my crappy rack technique. Anyway, I corrected it on my final 2 sets, almost lost my rack on the last rep of 215 - I was pausing at the bottom on the last rep of each set for a second or so and on the last one my elbows dropped. Anyway, I then did a very easy rep for 225 to 'make up' for the snafu. Although it probably didn't do much.On the bright side, rack felt pretty good overall.
Romanian DL
bar x 8
135 x 5
225 x 2
315 x 1
365 x 1
385 x 5 x 5
Not too bad, was contemplating 405 but kind of glad I didn't because by the last set I was pretty gassed.
OHP
bar x 5
95 x 1
120 x 5 x 5
A little less pathetic than usual.
Chinups, shoulder width
15 x 5 x 5
Somewhat difficult; kind of cheated towards the end by not extending my arms all the way at the bottom.
Dips
70 x 2 x 8, 1 x 7
Hard; failed last rep.
Weighted Decline Situps
20 x 3 x 10
1 set of incline db curls 30 x 10 and incline tricep extension 30 x 10 . Yay.
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Pretty easy, surprisingly. I did a pause squat on my last rep and felt like I could've gone higher but wanted to leave a bit in the tank for next week. Form was great, in fact, I'd venture to say if Guinness' hottie saw my form, she'd say his squat is the 2nd best she's seen 
I've had a woman on the smith machine tell me I'm overtraining squats, the lecture from 'the-guy-who-tells-you-going-so-low-will-ruin-your-knees
IIRC, Korte volume was mostly mental since the weights were relatively light and reps were never in doubt, by design. Here I'm pushing 5RM's and also doing some lifts I haven't had a lot of practice with lately - BB row, OHP, Powershrug. I think the 5 x 5 I run after this will be better.
