Yuk yuk yuk.
New gym; going to Gold's across the street.
wanted to feel free squats again
95 feels odd, but powerful and fast, and light
135 same business
185 um, piriformis sore?
215x1 pretty heavy, actually
215x5 vid. felt heavy! but looks decent on vid. going deeper than I realize. some knees slide.
215x5 again, heavy. but manageable.
215x5 again, ditto. some favoring of right side and some hip shoot.
105x5 shaky as shit
105x5 last a motherfucking grinder; true max, thought I'd fail
kinda sketchy, short chain on belt, had to use 4 25s and a 5, narrow-diameter dip handles.
Knees feel good enough to move to front squats, which is truly what I need more than anything (quads most of all, glutes would be good, upper back would be good). Will start very careful and light and keep them perfectly, esp. not letting butt shoot up a ton so it just ends up as another BS-like ham exercise.
95x5 did six or seven sets at this weight, feeling it out
possibly missing depth on a few juuuust barely. sticking point seems to be awfully high -- I guess right around 90 degrees on elbows.
same business, trying to stay upright as possible and cut out hams, no knee pain, nail down form. definite emphasis on knees staying OUT the whole time, and upper back as erect as I can manage.
bar for many reps
95x5 a touch inconsistent but good, no pain
115x5 pretty good. can't decide how wide to put feet.
135x5 good enough
155x5 okay, so that's getting heavy, a bit of butt shoot (the wrists tell you).
145x5 okay, but still a little butt rise, and the knees sure want to come in.
135x5 okay. toes out pretty far is definitely better, lets me really force those knees out.
feeling the "box squat muscles" quite a bit (abductors), I guess probably because I have them now...
105x5 going deeper than before, for fear of short ROM. hard.
105x5 f3 deep. oof.
105x5 f3. same business.
that durned depth. wish I had a better sense of where parallel is.
Roman chair, to horizontal
25x5 plate on chest. easy.
25x5 plate behind head. hard.
25x5 ditto. hip flexors cramping up some.
Sprinted for the first time in forever. Wore FiveFingers -- by necessity. Can't find my regular crosstrainers so all I can run in is these or my spikes. So forefoot striking for sure.
Tabata sprints, reversed (10 on, 20 rest). Knocked me the fuck out respiratorily (should've brought inhaler) by third round or so. Did basically 400m, or 5 rounds. Form actually felt quite good, and speed too at very beginning, and didn't notice calves. Collapsed for a while then ran 400 again to finish off, was already revved so that was rough. Stretched and bounced.
much stretching and loosening up.
same business, really keeping it vertical, knees out, back extended
135x2 feeling heavy
145x2 felt heavy, but good
155x2 felt aight. vid: http://degreesofclarity.com/fitness/...ats_7-2-09.mov
155x2 heavy. really feels like the force is coming from forcing the knees out, a la the box squat muscles (glutes I guess). they're tight too.
155x2 same business. knees are NOT coming in.
155x2 bit more hip shoot, otherwise ditto. vid: http://degreesofclarity.com/fitness/...ts2_7-2-09.mov
125x1 pretty easy
150x1 f failed pretty high up (elbows at 90 I guess) and fell through... SO close. too many plates (6 25s) to stabilize with the legs, so it was swinging a fair bit, maybe just lost balance?
150x1 damn close but got it. psyched up to all hell and pushed through... adrenaline charged for a while after.
100 to failure. got 4 or something and fell through.
BWx7 to max depth and max velocity out, rattled the cage.
BWx1 superslow negative. felt that one.
Went for the max. 150, I like it.
Roman chair, to horizontal, hollow, plates behind head.
25x7 fast as possible. arched out on last 3 reps. hip flexors cramping a little.
25x7 same business. arched on last 3. legs a touch bent.
25x7 same business. finished with one more rep with brief hold at horizontal.
Wanted to run but calves still haven't fully recovered. Rowed instead.
Warmed up 5 mins
Tabata row. Wanted 10/20 but monitor wouldn't let me set less than 20s work, so did 20/20 to compensate. Was a bit too much rest frankly, but a regular Tabata on rowing is fucking apocalyptic if you truly go fast. Ended up settling into 1:40 paces or so, pretty gnarly by the end. No real cooldown, just bounced once I recovered. FEET really hurt... probably from rowing in leather walking shoes.
stretching and loosening up
135x2 hmm... sat down when done and felt shooting pain in left lumbar when I round.
155x2 gotta control those knees, they really want to dive. pretty good.
160x2 heavy but aight.
160x2 aight. left hip a little tweaked?
160x2 real heavy. left hip just behind point did something ugly (strained) at bottom of 2nd rep. flexor I guess.
155x2 aight. didn't feel the left hip during, but it complained after.
stretched some. suicide stretch helped.
155x2 same business.
trying out the bizarre harness I constructed from webbing, cord, duct tape, and carabiners.
25x5 short; plates hit ground
75x5 very short... much swing
125f a little short and way wobbly
fine, back to regular belt
75x6 full depth and slow, to failure
75x1 superslow negative
Wide grip, focusing on lats.
just for fun.
Roman chair, to horiz, hollow, plates behind head, slowish
30x7 arched a bit on last few
30x7 arching a little earlier
Sprints. Wore Vibrams. Jogged 400, form drills, then inverted Tabata. 5 rounds/400 meters, then wanted to do more but seemed to tweak left calf some. Oof. Called it quits.
hip flexors are TIGHT. trying to stretch em out.
135x2 oy damned flexors
165x2 okay. shot some on 2nd rep; let's try and avoid it next time.
165x2 good, no shoot. flexors cramped up after.
165x2 gyaaah flexors. left knee felt a bit.
165x2 same business. pretty good.
165x2 GOOD one.
oof. pretty long rests.
New scheme is: resetting weight to whatever's necessary and working back up using FULL DEPTH (as deep as possible on the bars I'm using). Otherwise same scheme.
50x5 getting heavy
60x5 have to push a little. about right.
kinda pause-resting between reps, not quite continuous.
35x7 felt good. tough, but only arched on last. flexors tired!
35x7 arched WAY out on last 2, hurt a little.
35x3 arched out on 3rd and stopped.
Instead of sprinting, went to sword practice, planned to do some sprints at the end. As it happened I did a fair amount of running during, including some all-out sprints, and we ended with ~20 minutes of football, so that worked out well. Wore Vibrams to fight and cleats for football. About 3 hours. Got kinda toasted in the sun.
Pleasantly sore all-around next day, inc. hams for first time in a while. Calves feel pretty good.
hip flexors still sore/tight. this shit is becoming the main limiter on my training/recovery. knees feel kind gnarly.
170x2 first weird, second good.
170x2 dang, almost choked myself on the bar
170x2 jeez these feel like damned box squats on my glutes
170x2 having to hype up for these. getting the dizzies after.
170x2 good. vid, but poor angle, can't see much (http://degreesofclarity.com/fitness/...s_7-14-09.mov)
. looks generally okay though.
Bent-over DB rows
short rests, fast, just threw these in; might keep doing em as a lat thing and because I'm not doing shit for pulling otherwise, plus wake up the hams a little. doing to hang, not from the floor.
these have been giving me a solid ab and oblique soreness
35x7 no arching! but whoops, wrong weight.
40x7 arch on last
40x7 arch on last 2
I may be stopping just a tad short of horizontal on these. don't care either way.