Weighed at 173.
Quads and glutes have grown a little, but noticeable. Triceps too; shoulder girdle in general looking pretty good. Significant love handles as always.
135 feeling pretty solid. a bit nutty from caffeine, though, had a few extra espresso.
175 getting a little heavy but still SOLID
240x5 f3 feeling good so went heavy. nearly got third rep, but no. very dizzy. left knee medial aspect a little tweaked.
225x5 9.9 LG. bit of that left knee again.
215x5 9.9 LG. ditto.
feeling glutes activate pretty good. calling it quits though, think I angered the knee on that failed set. nuts.
all on bar, palms out, DB in feet, full ROM, strict, wearing WL shoes, no chalk.
65x3 9.85 grip slipping some
65x3 9.9 barely got chin over on last
65x2 9.85 barely got over top
been a while since I done these, so felt out the weight. felt aight. pretty short rests.
Handstand on wall, facing wall, head neutral, body not hollow but straight. messed up timer on first, maybe a bit less than 1min. then 42s. traps burning and noticing elbows a bit.
Hanging leg raises
6, explosive, stopping swings between. grip went first.
Face up, toes pointed. felt glutes.
Face down, shoulders active, on fists. felt abs.
Left side on hand, felt obliques, hard to balance
Right side on hand, ditto
All to soft fail.
so fucking hot. might be 90. hard to do anything.
135 knees feeling betterish
195x2 getting heavyish. took a little vid to check form. looks aight. could be even more vertical I guess. http://degreesofclarity.com/fitness/...rm_4-19-09.mov
225x5 9.92 pretty heavy
175x5 8.9 left knee hurting, a little lateral of usual. jeez.
knees saying no more today. let's DL for more knee friendliness.
playing with speed deadlifts. used 240 (about 60% of old max), doubles on the minute every minute for 9 rounds. most with hook grip. WL shoes on. felt mid back some. pretty doable.
45x5 feet on 5" box
45x5 feet on 5" box
Messing around with these. Slid 45lb plate onto upper back. All started from bottom. Fairly hard actually. Easy to move elbows around, not sure if that's good or bad.
Plank walkups (mtn athlete drill: http://mtnathlete.com/subpage_detail...74&page_ID=14)
30s in one "direction"
10s in other (shoulders/chest gave out, quite fatigued)
Upward plank to soft failure
Couple of dragon flag negatives
Minor stretching, got the hell out of the heat.
Weighed at 175ish and looking kinda soft. Fine, fine, I'll stop eating bags of cookies.
Left knee KILLING me. stretched out etc., helped, but can't get past pain in loaded flexion. No chance of squatting. Decided to play with wide-stance box squats.
bunch of reps with bar trying to find form. box is about 10", prety deep for a PL squat (about to top-of-quad parallel). going shoeless rather than WL shoes.
95x7 feeling the left knee, but not unbearably.
115x5 aight. knees moving forward just a bit, maybe .5 to .75 inch.
135x5 feeling the lower back some
155x5 becoming difficult to leave the hole.
155x5 quite hard. fell back a couple times. vid. http://degreesofclarity.com/fitness/...rm_4-24-09.mov
155x5 hard as hell. groin quite involved, and lower back. wonder if I'm rounding due to stance flexibility.
155x5 vid again. http://degreesofclarity.com/fitness/...m2_4-24-09.mov
Didn't want to involve knee so did an easy little upperbody circuit, no time or anything.
5 pullups (strict at first, kipping after first 2 rds)
5 presses (strict; used bar for first rd then 65lb for the rest)
5 body rows (on smith machine; feet up on 10" box for all rds but last. these were the hardest.)
5 pushups (hands on 25lb plates, maybe 1 inch of elevation)
Did about 4-5 rds. rows got quite hard. rest easy.
Planks on elbows with feet on 15lb medball. really hard actually. then face-up on elbows and ball, same. then side planks on elbows. then straight-legged situps holding the medball overhead. just play.
[Later note: knee actually felt miraculously better after subsequent class. hmm.]