c24w3d3, Squat, PC, Core
Short of time, PC and Core omitted
Week Lifts Progression 1 4x195, 4x195 BV 2 5x195, 4x195 SP-R 3 5x195, 6x195, 1x200 TP 4 6x195, 6x195, 2x200 SP-R 5 2x2x195,1x205 deload 6 6x197, 6x197, 3x202 DP-R, W 7 1x210, 3x205, 6x195, 9x197.5 DP-R, W 8 1x195/205/115/125 Not SDT 9 2x205/2x205/2x205/2x205/2x205 "2s" 10 3x205/3x205/3x205/3x205 "3s" 11 2x205/2x210/2x210/2x210/2x205 "2s"Squats—felt really good today. I felt less like I was at my "safe" limit. For one thing, I think I'm learning that I have been over extending my lumbar spine on heavy lifts (DL, too). So much teaching about squat form emphasizes a "good arch", that there's a tendency to overdo it. I'm coming to believe that heavy lifting with an extended lumbar spine is just as bad as lifting with a flexed lumbar spine, and I think that's what I've been doing.
Anyway, I had limited time today due to a lot of desk work, expected dinner guests, and an evening speaking engagement, so I squatted and went home.