Squat 270 x 5 cycle 1, 1s week

Just went to the gym today to do some quick squats. I was tired and got in late so my plan was to squat then leave. My left hip felt weird in the hole and my form felt off but the 270 x 5 felt easy I thought of pushing the reps more but a mix of lazy and caution changed my mind.

Bench 190 x 10 Cycle 1, 1s wave

I didn't bother with a video today but today ended up being another really good workout.

Bench
190 x 1 was the goal

What I did
190 x 10 then did 205, 215, and 225 for easy singles with pause on chest.

I did 3-4 pull ups between each bench set plus the warm up sets not listed.

Dumbbell rows 65 x 10, 10, 10 super set with dumbbell single arm military presses 50 x 10, 10, 9

Spent after this, can't wait for my work capacity to start increasing again. 

Hip Thrust PR and Sumo Deadlift PR

I made a goal for myself that once I became strong enough to do a 225 x 10 hip thrust then I will start deadlifts again. I had a problem with deadlifts in the past because my glutes were not strong enough to properly lock out the weight. My erectors would take over and bam back pain. Well I hit 225 x 10 on the hip thrust way earlier than I thought. Now they were not pretty, I certainly could of locked out the weight by another inch and held it for another second at the top but that is close enough for me for now. I think my feet were too far out. Next time I will pull them in closer.

I then tried some deadlifts. I opt for sumo stance deadlifts because they keep my spine straighter than conventional stance. I also am using a hook grip (thumbs around bar 1st then fingers over thumb vs conventional grip of fingers over bar 1st then thumb over finger). I am using the hook grip for a couple reasons. The biggest reason is injury prevention. I simply can't afford a bicep tear. It also great for the Olympic lifts (clean and jerk, snatch) because I plan on getting into them soon when I have more time for training.   

Deadlifts worked out better than I ever hoped for. I havent pulled deadlifts in a very long time. I cant tell you the last time I pulled deadlifts. I did sets of 3 until I got to 315. I wanted 315 for a triple but my hook grip just gave out as I am just not used to holding a bar that way. So I threw on 365 and went for it. Watch closely at the end right before I grab my camera phone, I almost passed out. Not used to max deadlifts :) This is a PR for me. I have pulled 505 with a belt mixed grip years ago in a competition but I am considering this a PR since its sumo, no belt and hook grip. Then I finished up with 1 set of weighted crunches, side bends, and reverse hyper machine. Now that I feel I can deadlift safely I will start a deadlift day up 5/3/1 style.

Military press, Cycle 1, 3s week

Got me some good gym time today after work. Just did two exercises today. Hit some military presses and dumbbell rows.

Military press worked up to 130 x 7

Dumbbell rows 50x10,10 then 70x 10, 10, 10