a decent session

• squat permissible but im starting to lean forward on my toes NOT PERMISSIBLE
• finally benched in 2017, it doesn't hurt, helps narrow down 
• ~50-70 pulling movements (20 from pullups, 36 from face pulls, ~25 from banded pulls) - I want to get up to 75-100 with more from pullups
• was trying to instruct mahdi throughout the session 
• ragib is sick to train with, he helped me with the face pulls and bands, rly good 

in detail

0. warmup

mash (acuball) ham, quad, t-spine (brief) 

split squats + couch stretch 

leaning forward onto front leg to stretch ham/hip

a few rotations into arch using wall 

1. squat

45x5, 95x5, 145,x5

185x5

225x3

205x5

255x3

funny back n forth 

didnt expect to go up to 255

after it i considered continuing heavy 

should have done another set, maybe 135, focusing on keeping weight on mid foot 

since january ive had this bad habit of leaning forward 

where's it coming from? what's the incorrect motor pattern/idea? where's the weak muscle?

2. bench

45x5, 95x5, 135x5

155x5

165x5

165x4 

paused: 135x6 

havent lost too much strength despite not benching for over a month, probably closer to two months

i needed this, it feels good 

just set my grip with where my shoulders/arms seemed to point from a standing, band pull apart position, this was a weird (powerlifter? Deadlift?) bar and didnt have the oly notches. 

3. pulling 

a. pullups: bwx5x4, was surprised i could do same reps across sets 

b. face pulls: 17.5lbs x 12 x 3 

c. banded L, W, Y pulls: ~15x2

(b) and (c) thanks to ragib - when we did these i felt it all the way down my t-spine, like an amazing postural expression, kind of like the night before where i stretched a lot 

4. bro 

a. hypers - BW x 10 + 1 min hold :D 

overhead split squats - 35 lbs (plate in hands) x 15 - these are hard, feels like time slows, but it's good, would love to do more 

i was offered a ride so i left after only one set of hypers but even one felt OK 

what could have been done better 

• squatting on mid foot not balls
• squatting a consistent 5x3 instead of this up/down shit
• but i wanted to see where im at... so i went heavier 
• similarly doing a consistent 5x3 on bench
• but i didnt know how high i would go 
• and i didnt want to push anything too hard, i still kind of did 5x3s just not w stable weight
• coulda shoulda rolled legs, ass, pecs, upper back, etc. will have to catch up on today (weds) off day 
• coulda done horse stance 1 min
• arches
• cya
• omg didnt weight myself oh noe