mini cycle, week 1 day 3

I've been really learning how to activate all my muscles when I squat lately, I'd generally only think about arching my back, i'd tighten my legs, but didn't have the mind muscle connection, I could rarely feel my glutes and hamstrings. I've never felt them like this before, I finally understand how all this works, I think anyone with fallen arches is going to have a tough time... Unless you're ready smart, or walk with your toes pointing perfectly forward, you probably don't understand what I'm talking about it... but it's super cool... maybe everybody does this already, but if you've used a squat suit you may have screwed this, up, I had to relearn how to squat after that. I just recently figured it out again, pretty excited because I understand how to activate all the muscles in my body when I lift... I usually could only focus on a few at a time, now I can thinkabout the whole thing moving.

Honestly, I don't know how I didn't figure this one out sooner, but now I grip the floor, pull my legs in by internally rotatating my thighs, while turning my feet and just sort of twisting my low body into position. Very difficult to explain, but unless you have perfect posture, you may not get this. Can you individually flex every muscle in your body? I can flex one glute than the other, just like the pec dance, but all of my muscles.. I finally get that now. I just tried to break it into pieces and thought that was how everyone squatted, so my muscles worked, but I was mostly screwing it up.

I'm very excited right now. Besides having a cold that won't listen to me, I'm doing great. I've always had a certain mindset on dealing with being sick or hurt, I keep training. It's worked time and time again, and if it didn't work, then I wasn't paying attention, and that's why it would work.

The cold did cut this training session short, I tried to squueze out every set I could, but I was fading hard.

Warm up
-sauna light stretch
 Front squats
135
225
275

Back squat
225
315
365
345 5x2 - could only get two sets done

Bench
245 5x3
- didn't try to flare my lats as early, kept elbows tucked, and came off my chest much much better, very happy about this.

Good training session in terms of learning, poor in execution, will do whatever i'm capable of tonite, should be fun.