Shirted 4 x 3 training at the commercial gym

raw warm-up

bar x reps

135 x 10

185 x 1

225 x 1

275 x 1

315 x 1

4 board

365 x 3

shirt on

415 x 3

465 x 3

465 x 3

465 x 3

465 x 3

First set was weird...technique not perfect

second was ok

third was really good

fourth was ok

Had some space for more so 2 weeks from now i will try the same with 475. My 3 reps are going up so i'm expecting a good 1 rm soon. Think i will go to montreal barbell for a max in april. Happy with my training and my results right now...i know where i'm going and i work hard. My head is strong and my body too.

Accessories

rack lockout

3 sets of 5 reps for 5 seconds hold with 315 + dbl mini-bands

Today i bought a foam roller. This is such a good thing cause it help a lot my back after squat and bench.