Cube Week 2 Squat Heavy 10th May 2013

Foam roll: Back, lower back, hams, glutes, IT bands, Quads
Warm up: Band GMs/Lunges/Band adductors/Band Abductors, 1 round, 15 reps

Squat
60kg * 5
100 * 5
115 * 4
140 * 3
152.5 * 2
162.5 * 2
172.5 * 2
180 * 2
182.5 * 1 (2nd rep failed)
Working on the tweaks to form, mostly the head positioning and bracing of the abs. Really like the tweaks. I feel much tighter and faster out of the hole, not to mention my lower back doesn't tighten up as badly. Bryan mentioned the bar speed was pretty fast with 180. Despite the mental exhaustion, the 180kg double felt relatively easy. Technical failure on the 2nd rep of 182.5kg, as the bar rolled a little, and i drifted forward on the descent, and my body instinctively kicked in by extending the head. Have to work more on ingraining the technique!! 

Paused squats
142.5 * 3 for 2 sets
Pauses were 2 secs.

SSB Good mornings
80 * 8
85 * 8
90 * 8
Weight still feels relatively easy, but these really hammered my lower back. 

Leg presses (single leg)
50 * 20 for 3 sets

Reverse Hypers
BW * 12 for 3 sets

Back extensions on GHR
BW * 30 for 2 sets

Banded leg curls (med band)
2 sets of 50

Overall decent training. I must make this the last time I miss a lift on the cube.