Morning weight: 148.7lb

#Bench

• 135x10
• 165x10x4
• 165x9 hypertrophy

#Squat

• 135x10
• 185x5
• 205x5
• 255x5x5 strength

#Deadlift

• 135x10
• 185x10
• 205x5
• 225x5
• 285x6x5 speed

Bench was going pretty well until I did my 5th set, where I failed the 10th rep. Since I needed to do 2 more sets of 5 @ 165, I figure I'll do an AMRAP instead. But, my capacity when straight to 0 when I attempted the 6th set. My bench is always like this. I was doing 9 reps for previous set and all of a sudden if I hit RPE 10 and I would not be able pull off 1 rep in the next set. This is quite frustrating… I'm just going to have to finished the reset of the set tomorrow. Probably will do a few more sets just to get that "hypertrophy" effect…

Coming into today's session, my lower back was very sore. But, I managed to finished the squat session without rounding the lower back too much. Although some of the reps have serious depth issues. I picked up some something new while watching other YouTubers squat (high bar). They tend to arch their lower backs little bit especially on the way up. This ensures that my back doesn't round out and I'm pushing straight into the bar. Another thing I noticed from Monday's session was that if I hold my breath through the whole rep, my body had way more leverage and the weight just didn't feel as heavy. The down side was that it felt like my brain was about to pop out. I guess breathing technique is another thing I need to work on. The last thing I noticed was that my upper back was not that tight through out the lifts. And, when I squeezed the bar too hard trying to tighten my upper back, I'd either either get cramps on arms or on my back… I even had to stop the last rep of a set because my left arm was cramping so hard.. It was pretty frustrating…

Deadlift felt ok. I definitely still need to work on flattening my upper back and making sure I stay tight. It doesn't feel good, but I'm definitely stronger if my upper back was tighter. Hip shooting up is another issue. I really need to look into how I can fix this.

Bench Vol: 9435lb
Squat Vol: 9675lb
Deadlift Vol: 13900lb
Bench INOL: 2.804107143
Squat INOL: 2.326104798
Deadlift INOL: 1.740228328