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There is a very common plot twist in movies where you have a superhero with utter faith in his convictions and beliefs, doing things he believes are right. Then he finds out he was actually with the BAD side all along, his actions weren't aligned good but with evil and now he is forced to question every single speck of faith and wonders where things went wrong. The big paradox for the audience is how dark gave birth to light (or vice versa). I think the last time I saw it was in Batman Begins (is that the one where he goes up to the mountains to train? and ras el-goul is his teacher who not pure, benevolent and good like batman first thought but turns out to be actually evil!). That sort of thing is unfolding right here in this thread. Batman was still awesome tho, he was pure of heart, and his squat form was probably athletic which spared him from squat morning his lifts. In general the protagonist has some overriding virtues of character which protect him and even save him.
 

i don't mess around with my coffee.

of course you don't, you're from northern california. snob. 

i know a lot of people are fans of overhead throws with medicine balls. t0ddday, for one. charlie francis was, too. obviously, they're different from kb swings because you can only do one at a time -- i gather they're more to train maximum single-effort explosiveness.

also, what do you run 400m in? seems relevant.

bit late but by god that 405x1 is a sexy squat.

IF I HAD A HAMMER, I'D HAMMER IN THE MOOOOOORNING.
I'D HAMMER IN THE EVENING, ALL OVER THIS LAAAAAAAND.
I'D HAMMER OUT, "DANGER!"
I'D HAMMER OUT, "WARNING!"
I'D HAMMER OUT LOVE BETWEEN MY BROTHERS AND MY SISTERS
ALL OVER THIS LAND.

IF I HAD A BACK SQUAT, I'D LOW-BAR IN THE MOOOOOOORNING.
I'D LOW-BAR IN THE EVENING, ALL OVER THIS LAAAAAAAND.
I'D LOW-BAR OUT, "THIS EXERCISE IS SUPERIOR FOR STRENGTH DEVELOPMENT!"
I'D LOW-BAR OUT, "SHUT THE FUCK UP WITH YOUR PROFESSIONAL EXPERIENCE I AM CONVINCED OF MY RECTITUDE!"
I'D LOW-BAR OUT REPS BETWEEN MY BROTHERS AND MY SISTERS
ALL OVER THIS LAND.

BW = ???
SORENESS = lats, abs
ACHES/INJURIES = none
FATIGUE = moderate

- warm up
incl a bunch of layups

- broad jump x 4
~35'6"

- DL bound x 4,4
both ~35'2"

- squat 310 x 5,3,3
might have had four on second and third sets but they would have been very grindy, not worth it. first set is a PR.

- SS1: ring push up x 10
- SS1: DB row 75 x 10e
- SS1 info: 3 rounds, ~90s rest between exercises/rounds

- hanging leg raise x 10,10,10

- stretch

There you go, T0ddday, jumped just under 36' on the broad jumps and a few inches short of that on the DL bounds.

former track cycling champ jamie staff squatting 245kg:

<a href="http://www.youtube.com/watch?v=3Ir_lwKCp_s" target="_blank">http://www.youtube.com/watch?v=3Ir_lwKCp_s</a>