Strength log for Tuesday, September 17th

Since we did only upper body today (well except a few Thrusters) and I won't likely be going tomorrow, I figured I'd go to the Y and work on my back squat.

Ramped up a bit quickly from empty bar for 10 reps, to 135# and 185# for 4 reps and 205# for 3 reps. Then I put 2 plates: 225# (10lbs shy of my current PR) and did 2 reps in quick succession, and it didn't stick at all, up down no problem.

So I skipped 235# and put 245# on the bar and went for it. It was sticky coming up, but form held and I got it. NEW PR! Woot!

Of course I had to try 255#, my goal weight. In a display of my improved self-confidence I tried a weight at the Y that I really wasn't sure I could lift. (usually I stick to manageable weight, or new weight I'm extremely confident I'll get, not this time). I got about a third of the way up and just couldn't move it further so I bailed in the rack with a very loud clamour. Not very long ago I would've been intolerably embarrassed. Today I just brushed it off. Hey I got my PR, had to give it a try. No biggie.

Progress update of revised weightlifting goals. Derived from intermediate level for my body weight at www.exrx.net

New Back squat PR. That makes 3 lifts that are within 10lbs of my goal.

Lift / target weight / current PR
Bench / 190lbs / 185lbs Apr 30, 2013 (up from 165lbs) 5lbs away
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 120lbs May 14, 2013 (up from 110lbs) 10lbs away
Power Clean / 185lbs / 157lbs May 6, 2013 (up from 155lbs)
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 245lbs Sept 17, 2013 (up from 235lbs) 10lbs away

Other lift PRs:
Front Squat 215# Sep 11, 2013
Push Press: 155# March 25, 2013
Clean: 175# May 23, 2013
Jerk: 180# Jun 18, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013