Started with the “Advanced Novice” phase of the linear progression. Basically, this phase further breaks down the week in the following manner.
Regular progression on squat with two sets of back-off
Bench / Press
Chinups – goal here being to get to 10 reps with bodyweight; use bands to progressively work your way up to bodyweight chinups
Rows – 2×8-12
Wednesday aka “Light Day”
Work up to three sets of five of 80% of Monday’s work set, no back offs
Press / Bench
Regular progression on deadlift
Conditioning for 15-20 minutes
Regular progression on squat based off Monday’s work weight
Bench / Press
Lying Tricep Extension – 2×8-12
Squats: 2x5xBar / 5×100 / 3×150 / 2×200 / 5×255 / 2x5x230
So, I think I’ve finally been able to lock down the right depth on the squat. Coach has been telling me that I need to go deeper. With gaining weight, I definitely think my leverages have changed to the point where my previous depth is no longer below parallel. The feeling that I have to get depth is basically the same feeling I have when going ass to grass. However, when I went this route, I was consistently hitting the left or right safety pins. Made sure to drop the safety pins one slot down. Also started doing back-off sets here.
Press: 3x5xBar / 3×55 / 2×70 / 3x5x85
Recovered here and completed all the reps for each set. Felt much stronger in this lift compared to the last session. Still going to go up in 2.5lb increments here.
Chinups (green + purple bands): 6/4/4