Not my best day. I decided to deload this week and as usual it didn’t work out the best.  I took off Monday through Wednesday.  Did some TNG bench Thursday, hitting a PR of 300 x 4 and 225 x 16, or 17. I was shooting for 20+, but lost count and decided to stop.

For squatting I reaped the rewards of not doing my technique squatting on Monday.  I never seem to learn I must squat, even if I take everything else off.  My top set was going to be 425 x 3, but it was HEAVY!  I find solace in it being not poorly performed.  I should also note that 425 is 15 pounds higher than my original cycle planned weight.  Dropped to 385 and hit the reps.  I could have been happier with my form.

Hit more volume on assistance than usual.  Four sets on glute-ham raises of increasing difficulty by moving the pad closer to my knees and lengthening the lever arm through different hand placements.  Front squats went well until I lost the bar off my shoulders on my fifth rep with 215.  I basically lowered it to the ground in a similar fashion to, but in reverse of that, of strongmen during an axle press.

The complete sessions exercises, eights, sets and reps are in the following table, as usual, and the video follows:

Squat 45 x 10, 135 x 8, 225 x 4, 315 x 2,
385 x 1, 425 x 1, 385 x 3
Glute-ham raise P5, hands on chest x 8 P5, hands on head x 8
P4, hands on chest x 8 P4, hands on head x 8
Front squat 135 x 5, 185 x 5, 215 x 4(5)
Lying leg raise —x 12, —x 12

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