1/12/25 - WM block C1W1D1 Squat + Bench

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Squat top set + widowmaker
255 x 8
195 x 20
I was able to diagnose my squat problem thanks to Instagram of all things. Turns out I was "pre hinging" at the top and it put a lot of pressure on my knees. No problem with my squats! 

Bench top set + RP
180 x 10
135 x 15 + 4
My bench is still on fire. I pushed for a 20th rep on my RP set and ended up pinned under the bar. 135 isn't enough to kill me. I was able to get out. Next time I'll make sure the safeties are in the right spot.

Fat bar Rows @ 140 
5,6,7,5,6
Amrap @ 95lb
13
These were done between Bench sets. 

Assistance: 
Hip thrust @ 405
10, 6, 5
I'm getting a lot stronger at these.

Ab wheel
6, 7, 4
I think this is going to be my ab exercise of choice going forward. They work so well. 

Fatbar poundstone curl
25lb x 100
This was challenging but I pulled through. My arms were insanely sore for days afterwards.

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