Squat
315 x 1 @9-
345 x 1 @10+ (10lb PR)
This lift was pretty disgusting. I lost my arch right out of the hole and basically grinded it up the rest of the way. Also, I've developed this bad habit of resting my elbows on my knees when I do heavy squats. This is completely not legal and I actually got a red light for it at the last meet. However, I think I owe this lift to increased strength on good mornings.
Pause squat (3 count)
245 x 3
265 x 3
275 x 3
285 x 3 (10 lb PR)
Zercher squats
135 x 10
185 x 8
225 x 8
Finished with 3 sets of calves, 3 sets of box jumps, 3 sets of transversus, and hamstring stretching. My right hip has been feeling increasingly sore/tight over the past couple of cycles. I think this is less from any one particular exercise and more from wear and tear with increasing weights.