Training front squats and bench press

Some workouts leave you feeling like you got stronger, others confirm you got stronger because you broke a personal record.  Today's workout was one of those workouts that was neither.  The only good thing was it wasn't one of those workouts where you got weaker because you injured yourself.

Front squats continue to be a shartshow.  I'm still doing them no-hands style because I'm trying to work on my form but my upper back just doesn't want to stay in position.  I'm trying hard to fight the tendency to round over coming through the sticking point but it's still happening.  On one hand, it's something I need to fix because it will carry over to my back squat--it's clear that I've been covering up this form error by turning difficult back squat reps into squat mornings.  On the other hand, it's humbling to use such light weights and see such slow improvement.

Front Squats:  135x10, 185x5, 225x3, 245x3x3 sets, 225x3x3 sets.  All but the last set were no-hands style. On the previous set, my arms dropped slightly and the bar popped off and I had to catch and rack it from the crooks of my elbows, zercher carry style.  I did the last set california carry style although looking back, there was no real point to that since the weight is so low, my legs aren't working very hard.

I had planned on going up to a single with 295 but my shoulders were having none of that.  At this point, I don't think I'll have much chance of bench pressing 295-305 at the competition on February 11 unless loading up on Advil works some kind of miracle.  I've been training without the assistance of Advil since my last competition in September because I didn't want to blow through any pain imposed stop signs.   While it's probably been a safer strategy with respect to injury prevention, I really miss Advil.  The stuff really works for me.

Bench Press:  45x10, 95x10, 135x5, 185x5, 225x3, 255x2, 275x1, 285x1, 255x2x3 sets

Finished up with dumbbell rows for the grip.  Making progress with my grip endurance every workout so that's my consolation prize for today's workout.

Dumbbell Rows:  100x12, 100x11, 100x9

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