Wed, 2 Nov 16
Block 8, Wave 1 - SQ
Box Jumps
2x5xBW to 30"
5xBW to 33"
Squats
10x55
10x145
5x235
5x285
5x330
6x375 - I was trying out a wider stance today and while it felt pretty good warming up, the difference in my hip mobility between my left and right sides reminded me that unless I get down on some mobility work for the right, I need a more shmedium width stance. Also, I seem to only be able to focus on one thing at a time on squats more so than most exercises, so while I was focusing on my back extension and keeping my lats tight today, my knees were tending to cave earlier than usual based on my fatigue level. I'm sure the wider stance didn't help matters here.
Oly Squat (high bar, close hands, close feet, ATG)
10x145
8x195
2x8x235 - These went a lot better than I thought they would based on the fact that I haven't worked much down in that part of my knee and hip ROM besides snatch balance and OH squats in a very long time, and those are with pretty pansy weights. I guess just being there with any kind of resistance has been a bigger help in that regard than I would have thought.
DB Lunges
8ea x 35
8ea x 45
8ea x 50
Trying these out to see how my knee feels doing them and if I have any significant difference from L to R. Felt pretty good and looked pretty even.
Back Ext/Inverted Flying Donkey Tea Bags/Single Leg Calf Raise
2x{15x55/30" x BW/20ea x BW}
So I think I destroyed my quads today, which will make training tomorrow a wee bit more difficult. I was getting the death shakes on the back extensions from my quads not wanting to work with my hammies to keep a stable knee position, super bad death shakes on the IFDTBs (a.k.a. supine GHR planks), and all of a sudden on the second set of calves I was getting more stretch in the right side which felt like I was about to pull something, so 2 sets of accessory work was plenty for today.