Switched to 3x5 instead of 5x5 during the week when time is tight


Points to consider

  • 3x5 @ 185lb with 5 min rests
  • Used non-front facing camera to record squats from behind and the asymmetry look was very reduced.
  • did 6 reps in first set and didnt even realize it until i watched the video. brain had a hard time today :/
  • fucked up on 3rd set and, somehow, got distracted and ended up completely pausing in the bottom. I was still able to come up, but I need to stay more focused during the lift

Overhead press

Points to consider

  • 3x5 @ 100lb with 5 min rests
  • Successful reps: 5, 5, 4
  • breathing on first set (vid) didn't go as expected. I wanted to keep a better pace with 2 reps per breath. Corrected that in the 2nd and 3rd sets
  • breathing at the top and making a quick effort to keep legs, glutes and abs tight feels helpful


Points to consider

  • 1x5 @ 255lb
  • In trying to maintain the correct position, I'm taking a long time (too long) in between reps.
  • I felt like my hips kept dropping too low at the setup for the 3rd rep so I walked back and reset
  • setup for 3rd rep seemed best to me. hips not too low, lats engaged just before pull though I think my chest could have been pulled up a bit higher. it seems like there is a bit of torso slack at the start before the hips get loaded and the hip pivot starts.
  • chest up and bottom without dropping hips down continues to be a challenge
  • I would like to become faster at setting the bar back down