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^^^ thanks man. it ended up being really nice, actually. beautiful service -- my great-uncle was an awesome and well-loved dude -- and it was great to have such a huge gathering of all my cousins and second cousins on that side of the family. sad occasion, of course, but still.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: posterior knees
MENTAL STATE: angry, grateful for the beautiful evening on which to work out

- warm up

- avishek SL bounds 10y x 3

- broad jump x 4
near-PR, at least 37'

- DL bound x 4,4,4
not quite as far as the broad jumps, maybe 10-12" off.

- sprint 40y x 4
self-hand timing, but for the record: 5.2, 5.4, 5.3, 5.1

- 1-2 jump 40y x 3

- tempo run straight-curve x 3
tough, liked these. could have shortened the rest periods but otherwise these were great. not sure of the track's dimensions so don't know distance, but the sprints were 26-28s. challenging.

- stretch

had a rather shitty day at work. now i feel better.

YOU DON'T NEED CURLS, BRO. BEACHWORK IS FOR BROS. KIPPING PULL UPS AND THRUSTERS ARE ALL YOUR ARMS NEED TO GROW. CROSSFIT LYFE.

 Excellent post Alex, thats great work on the deadlift too man, congrats!

Entropy, whatever you choose I hope for the absolute best for you bud, I hope you dont take any of this as negativity towards you at all, we want to see you keep progressing like a bosshawg like you have in the past.  Dont get frustrated, plan smart and then kill it like you have been.

what he said.

stay back on your heels, drive through your heels. you're losing your balance on the way down.

WEIGHT: ???
SORENESS: hamstrings quite a bit, traps a little
ACHES/INJURIES: none
MENTAL STATE: dragging a little, hamstring soreness meant i knew i wasn't going to be at my best and that makes it hard to get up

- warm up

- avishek SL bounds x 4

- broad jump x 4
not bad at all, which surprised me. not PR-level but not far off.

- DL bound x 4,2,4
meh, these were worse. second set got interrupted by a soccer ball coming straight at me. fucking soccer. in my dream world i have a full olympic oval and football field all to myself, with an enclosed, wood-floor basketball court with an adjustable rim right next to it and a full weight lifting set on the side (barbell, bumper plates, squat rack, bench). time to get travolta money and see what i can do.

- various SVJ, DSVJ, SLRVJ, SLRVJ, and avishek hop VJ
as ever on shitty jumping days, these all made my knees ache. 4-6 reps of each per leg.

- 40y dash
skipped, knees unhappy and didn't want to push hamstrings with ME sprinting.

- tempo run 80+ x 8
the straight on the track is not a full 100m. my guess is it's about 80m.

- stretch

- heel walks x 50

- stretch

pretty pleased with this workout considering how crappy my legs felt going in. forcing myself to do tempo rather than ME 40s was smart. there's a reason you're supposed to do speed stuff before gym stuff but jesus would not allow it, in His infinite wisdom he caused a thunderstorm to rain down yesterday. so it goes.

no. pressing through the traps and onto the spine is not good, and also something about my shoulder positioning means that when the weight gets heavy it presses onto the anterior part of my acromion process looking at people with proper HB squats that shit is not happening. i will continue incorporating HB into warm ups but work sets are back to LB. still paused, though.

thanks lance. appreciate in particular the return of confidence in squatting the way that's most comfortable for me. it was probably not a bad thing for me to try to switch but i'm happy to be going back. one thing: with HB the pain isn't in the lower spine, it's that the bar presses through my traps onto the upper spine. at any rate, i'll continue with paused LB squats* and keep working on short run ups off one and two whenever i can, be it at the track or gym.

*for reference, the initials LBSS have nothing to do with squatting, or exercises of any kind.

good points but these exercises and stretches aren't replacing anything. if i get a 0.1s drop out of them they will definitely have been worth it, although there will obviously be no way to prove causation. my primary focus is still on getting faster and improving coordination by sprinting, bounding and jumping, while maintaining strength.

front squat is a thought, as HB is untenable past 275 pounds or so, probably because i'm doing it wrong. can't figure out why the bar is pressing through my traps onto my spine. we've had this debate already. lance or adarq, if you're in here, any thoughts? more curious than anything else.

LB squat bottom position for reference:



this is the bottom of my SVJ, for reference:



will try to get a decent reference pic for HB squat bottom position soon.