PHUL Training, Week 3 Roundup

Finally, my calves seem to be on the mend. I was able to mostly do my normal/regular work out this week which is great. I'm a little scared right now since it's Friday and I just got done doing my calve workout and while everything feels "fine" right now, the last time the injury happened it didn't really spring up until 1-2 days later. I'm crossing my fingers here and hoping that it was simply just my body getting acclimated to a new workout routine and that now that I'm acclimated, the pain will not be there.

Day 1 (Power Upper)	Day 2 (Power Lower)
Exercise Sets Bench Press 5x5 @ 60 kg Overhead Press 5x5 @ 40 kg Row 5x5 @ 57.5 kg Incline Dumbell Press 4x10 @ 17.5 kg Lat Pulldown 4x10 @ 45 kg Barbell Curl 4x10 @ 25 kg Skull Crusher 4x10 @ 22.5 kg	Exercise Sets Squat 5x5 @ 75 kg Deadlift 5x5 @ 85 kg Leg Press 5x15 @ 80 kg Leg Curl 4x10 @ 39 kg Calf Press 4x10 @ 60 kg
Day 4 (Hypertrophy Upper)	Day 5 (Hypertrophy Lower)
Exercise Sets Incline Bench 4x12 @ 30 kg Dumbell Fly 4x12 @ 15 kg Cable Row 4x12 @ 30 kg One Arm Row 4x12 @ 22.5 kg Lateral Dumbell 4x12 @ 7.5 kg Incline Dumbell Curl 4x12 @ 7.5 kg Cable Triceps 4x12 @ 30 kg	Exercise Sets Squat 4x12 @ 62.5 kg Barbell Lunge 4x12 @ 25 kg Leg Extension 4x15 @ 45 kg Leg Curl 4x15 @ 39 kg Calf Raise 4x12 @ 50 kg Calf Press 4x12 @ 50 kg

As you can see, this week there was a lot of failures - but that's to be expected because I moved up on weights on a lot of exercises. 

Overall the thing I am most pleased with is that my main power lifts keep increasing. I think the accessory/isolation exercises I do on Thursday and Friday are helping that progress much faster than normal. For instance - it is definitely not normal for me to go up two weeks in a row on the overhead press and I did some "testing" this Friday at the end of my normal sets and I think I'm capable of increasing it again next week (I was able to do 42.5 x 5, 45 x 3 and then 50 x 2).

In other news, it feels like my squat form is slowly increasing. I am struggling a lot with getting depth on the squat without forcing my ass down by hunching over and arching my back. I need to keep that back straight, but when I do, I just can't seem to force my butt down low enough. Any way, I've stopped arching my back so much just to get depth and that's done wonders at eliminating/reducing my back pain. In the next few weeks here I'm going to be getting back up into the 80-85 kg area on that squat. The key test for me is going to be doing those lifts without total shit form like I was before.