Monday squats/deadlift tuesday bench

monday

paul warm up
front squat
225,275

Sumo
405 3x3
-everything felt heavy, good timing

Tuesday

Warm up
hip stretch, back foot on bench,
gh sit up stretch, - I just don't sit up... I really like this stretch, I think it's going to help me get more upright, and adjust my tightness issues.
face pulls
foam roller on bench

flat bench with chains
225 7,7,5,3,4,4,3,3 (was trying for 5 sets of 7. going to keep at this weight until i can)

nuetral grip pull downs
105x20,20,13
-stretched lats in between, this is another thing I'm going to be working on for a while, I find my lats are way too tight, so I'm going to really try to loosen them up, and feel my left side match up with my right side. Right lat is a lot tighter than the left, but I don't feel the left as well yet.

I lift with a full body tightness now, wheras before I used to just focus on cues when I lifted, now everything is very tight, and I more think of ways to get my body into it...

This is a bit of a deload week, I'm very happy I took the week off, I am however, extremely happy with the way I timed that, Bench is still feeling strong, every thing else feels like shit. I've found my bench PR's are found in competition, but only usually around 10lbs on my gym bench. Squat form feels great, hit some PR numbers extremely over trained, did a few deadlift singles with 545 very fast, feeling better than last time I lifted that weight and feeling horrible all over so that a 225 front squat, and 405 deadlift feel heavy... which is pretty much perfect. If I was going to compete, I would have taken some heavier singles this week, but just overall, going to take a down week, light front squats, and semi light pulls 3x a wek, turning into as many singles with  365 front squat, as I can do, I find anything more than a single difficult, so I'm going to try to work in doubles and triples, see how that helps my form, once i can handle 365 like I can handle 315, I'll probably re test and trying for 445, I think I just need to stay a bit more upright to keep the bar from falling forward, just having a difficult time feeling comfortable in the hole... I plan to fix this by front squatting 3x a week, and I'm pretty sure I'm just going to figure it out. It's not a strength thing right now, if I miss it's technical, and that's just re learning this movement, not a huge deal. The heels I was using before were great, but they were just so big it really forced me to stay upright but getting depth was actually pretty hard, in shorter heels you can fall back into your glutes in the hole much easier. I'm gonig to keep working on loosening up my psoas area, which I think is what's limting a more upright position, the gh sit up stretch should take care of this. I'm really close to getting it, and as my lats loosen up, I'll be that much closer.