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Another good workout today. Went later so the gym wasn't as crowded, which was nice. No jumps, though, because I was worried about finishing before the gym closed.

Warm up

• jog to gym rrreeealll ssllloooowwww x9 mins
• mobility drills

Strength

• Squat 3x5x215
• bench 3x5x160
• dead lift 5x290

Cool down

• Stationary bike x10mins @ easy pace
• stretch

Squats felt great. Grip wasn't quite as awesome as Monday on the DL. But the bench went up super easy, especially (!) on the last set. Neural grooving FTW.

Warm up as usual

Jumping two-step runup

• one foot x5 each
• two feet x10-12

Strength

• Depth jumps 3x5
• Squat 3x5x210
• OHP 3x5x105
• bent BB row 3x5x135

Cool down

• Jog x10mins @ easy pace
• stretch

Hips felt really tight. It's remarkable how much less explosiveness and power I have in my left leg than my right. Lots of little box jumps and one-leg box jumps sprinkled throughout rest periods. Weights were good and depth jumps felt good after I realized that I need to make a conscious effort not to look down while I'm leaving the ground. If I look up, I go higher (duh).

Awesome workout today. I repeated the last "A" workout because of my back and the switch to back squats. Back squats felt really good; I took my time with the eccentric movement, kept my torso vertical and went deep. And I absolutely rocked the dead lifts. They just felt solid and I didn't have to mix my grip, which just makes things so much easier. Anyway, here's what I did:

Warm up as usual

Work

• Squat 3x5x205
• Bench 3x5x155
• Dead lift 5x280

Cool down static stretch

One issue is that there's something wrong with the way I'm holding the bar on the squats because my wrists end up getting a little sore by the end of a set. I should be supporting more of the weight across my shoulders and not on my arms but don't know exactly what I'm doing wrong. Not a big deal now but one of those things I could see turning into a problem if I do it wrong for a while.

Feldenkrais tomorrow.

Workout SSSUUUCCKKKKEEEDDD tonight. Got some shit going on that is way in my head today and everything suffered as a result. Fuck it. I didn't get to the gym until 8ish, which was actually great because it meant people were leaving and I had space. At 6:30 the place is a madhouse. Anyway, here was the work out:

Warm up as before

Work

• Depth jumps 3x5
• Front squat x3x210 FAIL, x5x210 WIN but spot in my upper back that I strained a couple months ago started acting up, so last set was back squat 5x210, good depth (deeper than video)
• OHP x3x110

Cool down

• Stretch
• Foam roll...ouch
• Shoot hoops x10 minutes

Switching to back squats for Friday, that spot on my back is freaking me out.

Workout today:

Warm up circuit xa bunch

• Jump rope xa bunch
• Mobility drills

Work

• Front squat 3x5x200
• Bench press 3x5x155
• Dead lift 1x5x280

Cardio/cool-down

• row x12 mins @2:08 pace, ~150 bpm
• stretch

I've mentioned before that I'm stupid. This held true today as I did the same weight for squats as last Friday, despite having the correct weight written down beforehand. It wasn't super hard, though, so I'll try upping by 10# on Wednesday. Dead lifts need to be more careful; 5x280 is pretty easy and I can lift it with shitty form. If that makes sense. Didn't feel bad, exactly, but I know they were ugly. I need some straps, too. Adjusted my position a tiny bit on the bench and it felt better than last week. Less wobbling with the bar on the way up, straighter path.

Quote from: LBSS on October 15, 2009, 12:56:24 pm

Also, I love that the "related videos" are all of babies.  ???

its because of your tags.
when you dont enter tags youtube puts the name of the video as tags, so related videos are all the vids from people who did the same and happen to have the same camera brand ( so same initial filename ).
Seems there are more silly dads than VJ trainees doing that! LOL

Haha, I thought it must be something like this. Thanks for the explanation.

DOMS today, particularly left quad. If history is any indicator, tomorrow will suck tremendously. Also, I think I should switch to back squats. Not sure why I thought I could outsmart the program, maybe because this one time I read Mike Robertson only uses front squats and blah blah some dumb shit like that. Everyone else and their mother uses back squats as the foundation. I'm going to keep the weights the same to start off, though, because I have a lot less practice with them than FS. Need to take some more video to make sure I'm getting deep enough.

Like a dumbass, I had some friends in town and got blackout drunk Saturday and Sunday nights (no work yesterday, thanks to this dick: http://www.dickipedia.org/dick.php?title=Christopher_Columbus). I was peachy on Sunday but yesterday could barely move, so gym was not happening. Again, I am dumb. Wednesday will be my official First Day of the new plan.