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felt sick last night so ditched workout and just rested instead.

tonight:

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: right knee kind of bad, interior
MENTAL STATE: okay

- warm up

- sprint 30m x 4; 30m fly x 4
right knee was very bothersome, especially on starts. pain is on the lateral side, both behind the patella and somewhat on the outside of the joint. fucking annoyed, had had several pain-free workouts in a row. did not finish as a result and switched flies in for 50s because i can start them standing up. tried to work on stepping over.

- stretch

^^^amen, and shit.

WEIGHT: ???
SORENESS: quads severely, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- sprint 300m x 1; 200m x 1, stupid fucking rugby players, 1; x 2
46.0 on the 300. getting there, will be sub-45 soon. rugby assholes got in the way on my second and third 200s, so those were incomplete at about 150 and 100m. fuckers, i don't go sit down in the middle of your fucking practice. stay off the track. times for completed 200s were 32.3, 31.5, 32.3, 32.3. headwind but still, slow. rest periods about 2 mins.

- stretch

shite workout.

quads are sore today for the first time in a long time. means i finally found a decent load for leg press.

also, i haven't had lower back pain in weeks. not this week but maybe next i will try to do some squats. lyle put up an article today about correcting a specific error in the squat, namely, the hips deviating to one side on the concentric portion of the lift. he gave some ideas for how to diagnose and fix the problem. so i'm going to try some light squats and get them on film and see if i can't fix the problem on my own. the PT i saw a little while back noted that my hips deviate in just that way, although it was a bad test because the conditions didn't actually replicate how i squat.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little, left wrist during bench
MENTAL STATE: low motivation

- warm up

- jumps x 4 @ SVJ, DSVJ, 2-step, 3-step; x 8 4-step
on squash court so no idea how high. didn't allow full recovery between reps, trying to build work capacity a little. meant to do SLRVJ at the end but forgot

- leg press 410 x 10+3+3+3

- assisted natural GHR x 8,8,8

- bench 185 x 5+2,5
i'm with dreyth. lifts are very neural. i almost hit 225 x 5,5,5 a few weeks ago and was struggling with 185 today. frequency matters.

- BOR 155 x 10+3+3+3

- stretch

my best friend is in town so i rushed through this a bit more than i would have otherwise.

https://vine.co/v/M9hVnXuUZTm

 

ETA: https://vine.co/v/M9M7n7UzzrL

 

much like the guy squatting on a swiss ball, that is both terrifying and incredibly impressive.