Strength and mobility log for Tuesday, January 14th: Achievement Three unlocked

I couldn't decide what to do at the Y at lunch.

I got burned last week with dead lifts and this week with shoulder press.

But I was taking tomorrow off so I guess I was pretty open.

Of my 2012 goals I had 4 out of  6 left: shoulder press (not happening today), dead lift (didn't want to go there this week), power snatch (did some in the WOD this morning) and back squat.

Back squat won by default.  I've recently done some heavy low rep work and I knew I had a personal best in me.

Warmed up with empty bar, 95#, 135# and 185#.  Jumped right to 225# for one, 245# (my current record) without a problem, tried 255# (my goal) with confidence and it wasn't a problem.  Upped the ante and tried 265#

This was tough. Ripped my shorts on the way down, but I got it up.  I even tried 275# just to see, but I had to bail a quarter of the way up.

Beat my goal by 10lbs!  Gotta be happy with that.

I did a bit of mobility but was running out of time, so I headed to the steam room instead.

3 achievements unlocked, 3 to go before I "level up" to "intermediate"!!!

Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net

New Back Squat PR.  Goal attained!
 
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 125lbs Oct 30, 2013 (up from 120lbs) 5lbs away
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 265lbs Jan 14, 2014 (up from 245lbs) !!!!!

Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 165# (up from 155#) Oct 30, 2013
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013