Week 2 Linear Progression Plan

Squat Day
I changed how I hold the bar and have gone for a wider grip. I'm thinking it may be beneficial to add some static holds to get used to it.
Increased 1RM weight as I felt strong warming up.

Warm Up
Bodyweight x 10
22.5kg x 10
40kg x 5
50kg x 3

(55%) 60kg 3 x 10
These were a bit of a grinder towards the end  Last of the 10 rep squats!

Paused squats

Abs x lots


Bench Day
Felt tight and strong under the bar. Chest injury behaved.

Warm up
Bar x 10
30kg x 5
(58%)35kg 2 x 10 general pause
         35kg x 10 3 sec pause

Floor presses
(58%)35kg 3 x 10

Dips with Orange Band
8,8,8

Another shitty diet day.

Deadlift Day
Not alot of energy today, I'm putting it down to my lazy winter diet. Bloated and sluggish.
All deadlifts were from deficit.

Warm Up
Bar x 20
40kg x 7
50kg x 7

(50%)70kg x 10 (Should have been 80kg)
(57%)80kg x 10
          80kg x 10

Paused Deadlifts
These aren't in my program usually but may incorporate.
Complete 3 sec pause
70kg 5,5,5

GHR
8,8,8