Squat: 4x5, 4 @ 180lbs [Long explanation below]
Bench Press: 5x5 @ 130 lbs [PR!]Pendlay Rows: 3x5 @ 120 lbs [PR, but mild form failure]
Weighted Dips: 4x5 @ 40 lbs [PR!!]Overhead Press: 5x5 @ 80 lbs [coming back up from a deload]Deadlift: 1x5 @ 205 lbs [Long explanation below]Weighted neutral-grip pullups: 3x5 @ 20 lbs - PR
So. Here's the deal with my squats. I am seriously f*cking up something in my left glute, possibly where the IT band starts. It's like a more serious version of my problem in my very early days, and I'm certain it comes from an asymmetric form. My little brother was watching me, and said my left foot seemed behind my right one, with my torso rotated toward the right a bit. I tried evening things out, but that put more stress on my left glute and ramped up the pain massively, which made me realize my stance must have become asymmetric recently as a way of avoiding the pain of this injury. The injury itself I'm sure was from a slightly asymmetric stance to begin with (this is an issue I struggled with months ago and though I had fixed). I'm going to blame the fact that the past few weeks have been at this new gym, with a new rack, in front of a mirror. So many things changed that I'm sure the kinks in my form I had worked out resurfaced because I had lost whatever landmarks I was using before.
In any case, I definitely need to take a break from squatting. The pain is starting to radiate down my leg in certain positions (making me wonder if it could be piriformis syndrome). It's really frustrating but I know that squatting is obviously the last thing I should do right now. I'll need to take a break, and start back up with light weight trying to address whatever form issue caused this in the first place. It's frustrating because I was almost back up to my PR weight of 185, only going much much deeper than before (I've been squatting to/past parallel which I could never do before). Maybe I pushed the depth too much, too fast?
If anyone has recommendations for leg exercises I might be able to do before I try squatting again, I'm all ears.
As for deadlifts...after hurting myself squatting, I was warming up and made it to 205 when I realized I couldn't attempt my work weight. Too much pain/fatigue/aggravation from the squats.
At least I hit PRs on pretty much everything else to make up for the squat drama
. Blew past my previous bench plateau weight of 125 and did a solid 130 yesterday without any hints that I might fail. Hoping that means I can nail 135 on my first attempt on Friday! I also threw in an extra set of dips at 40 lbs because the first three didn't tire me out enough. My 115 lb Pendlays went great, but my first attempt at 120 yesterday was less than stellar...I noticed some hip drive in a few reps and my last couple didn't make it all the way to my chest, so I'll be repeating the weight.
In other news, I got my P1 in Krav Maga this past Saturday! It's the first rank (out of 5). So if someone tries to attack me because they're tired of waiting for the power rack, at least I'll be able to drop them like a wet sack of potatoes