Great day in squat land. I extended my 4 rep squat PR by another 25 pounds, for a grand total of 40 pounds since August 6th of this year. Many of my technique flaws are improving, but I need to focus on getting my head back on the ascent. In the videos you will see that as soon as I lift my head, when prompted, I shoot right on up. Here is the exercises, weights, sets and reps:

Squat 45 x 9, 135 x 8, 225 x 4, 315 x 2,
385 x 4, 400 x 4, 415 x 4
Glute-ham raise —x 8 —x 8 —x 8
Incline leg raises, 45 degree incline —x 8, —x 6

The video of the three top squat sets are here:

An updated list of my PRs on the three competition lifts for reps between one and five is provided in the following table:

Reps 1 2 3 4 5
Squat 460 445 445 415 390
Date 12/9/09 8/13/10 8/13/10 8/27/10 8/6/10
Bench press 320 315 292 286 281
Date 10/20/09 2/6/10 1/15/10 11/4/09 4/23/10
Dead lift 573 555 555 505 505
Date 8/4/10 8/11/10 8/11/10 3/3/10 3/3/10

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