11/30/24 - C1W1D1 5/3/1 Behemoth

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pause squat
5x5 @ 245lb
The routine didnt call for pauses, but I chose this variation for better glute activation. It was actually more challenging than expected, but I got exactly what I wanted. A big area I could improve on is breathing. It felt like I had to hold my breath for a long time in the hole waiting for the stretch reflex to fade. There were times I reset my breath at the bottom.... and it made coming out of the hole uncomfortable.

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Bench Press
10x10 @ 115lb
Rear delt flies
2x10 @ 10lb, 
8x10 @ 5lb
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I did my first Bench set with an incline. That was definitely not gonna work. The sets started getting hard at 7. Rear delt flies were a little too hard at 10lb but way too easy at 5. I'll increase the reps next session.

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Wide Goodmorning
3x10 @ 95lb
Hanging knee raises
3x10
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This superset assistance was my own addition. I wanted more glute and ab work. I chose goodmornings over hip thrust for the ease of setup. I used form on my knee raises that isolated my abs more. 

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Fat bar Curl
3x10 @ 45lb
Lu Raise 
3x10 @ 10lb
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I wanted lateral delt and bicep work. It won't hurt.  

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