T-bone Strength 5-7-10

ME Squat and Deadlift

I have met my enemy, and it is the squat!

Full Range Squats
Bar x a bunch
135x5 (3 sets)
205x5 (3 sets)
285x5 (2 sets)
305x5 (2 sets)

Rack Pulls (3rd Hole from floor)
135x5
225x3
315x3
405x3
495x3

DB Rows
100x10
100x8
125x3 (Embarrassing grip on my custom db, will fix this!)

Prisoner Abs (kinda ironic since I lift at a Sheriff's Station)
3 sets of 12

Side Bends
3 sets of 15

Hex DB Holds
25lbsx45 seconds
35lbsx15 seconds

Pulldowns to chest
1 set of 40 with whatever I had on the stack

Wow, my squat and deadlift strength has gone to complete shit! Straight up honesty here folks. I used only rubber weights today on the squat just in case I had to drop them but still, its only 305 for crying out loud! I'm seriously pissed about this and I'm going to fix this entire problem. I'm going to strengthen my core, my grip, and my legs more than ever. If it benefits my bench, great, it if doesn't great, I want to squat and pull big again!!! And I'm going too! It should be noted I never once used straps, wraps, or a belt in this workout so ironically it was the first time I've ever tripled 495 on a rack pull without a belt so that was interesting. I'm going to get big numbers on the squat and pull, just you wait and see!

You can spend your entire life looking for the most OPTIMAL way and never get one damn thing done." - Dave Tate