OH Press & Squats 5/3/1 Cycle 3, Week 3

Lots of commentary here on everything so let me take it piece by piece.

Warm Up: 5 minutes rowing

• OH Press: 5@45, 5@60, 3@70, 5@90, 3@100, 4@110

** Power racks were being used so I used the set weight bars. Can't do this too much anymore since 110 is the heaviest bar.

• Squats: 5@80, 5@100, 3@120, 5@150, 3@170, 2@200

** Tried for a 3rd @ 200 but had to bail. I went down and couldn't get up. My weak point is my lower back and glute area. Going to address this by adding lunges to my cardio days. 2@200 is not too shabby and I have 4 weeks until I go heavier. 

Assistance Work:

• Pistol Squats: 4, 4, 2, 4, 3

** I honestly have not done 1 full ROM Pistol Squat. I am working on depth every rep. I will get there. Strength in the lower back & glutes is going to help.

Super Set:

• Handstands (against wall): 20 seconds, 15, 20, 10, 15
• Pull Ups: 10 sec iso hold, 10 iso, 6 iso, 5 side grip, 4 underhand grip

** Starting with handstands to be the body weight assistance work compliment to the OH Press. Staring with the hold and will progress toward handstand push ups. 
** Doing isolation holds at the top of my wide grip pull ups since that is a weak point that I need to address

Time: 70 minutes
Weight: 208