So close but not like last wednesday. It was solid but not perfect.Left wrist was bothering me again and that distracted my setup just enough . I switched to my old powerlifting wrist wraps and that seemed to help. More hoop tension and coverage
But that wasn't why it didn't go as well. I rushed the setup and did not develop nor keep enough lower body tension
I wasn't ROOTED. Knees were locked but then I just pushed my hips forward without tightening glute so I leaked a bit through the knees on some
Did spot the X though and that definitely helped. I DID make 7 reps with 215 and the weren't that slow either!
Gotta
UNRACK AND SPOT THE X
LOCK KNEES THEN GLUTES THEN PAUSE!!! DEAD STOP PAUSE!
DRIVE BAR TO LOCKOUT AND KEEP KNEES LOCKED
Watching the videos I don't like how I push my hips forward to get some stretch reflex as the bar drops and my chest does as well. take away from my hip tightness
135 x 2
155 x 1
175 x 1
195 x 1 ok
205 x 1 ok but not lightening fast
215 x 1 set one two and three
set four and six
set seven
205 x 1 downsets
sets one and three
Gotta get and stay rooted. that is the key. getting better but not there yet. repeat 215 next week if not also on wednesday. maybe 210
wt pushups
bw x 10
53 x 10 x 3
Slow and strict with pause on each lockout
one arm laterals/ bent laterals
3 x 8
3 x8/8 20s
BW 177.2
BF 13.6
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