Tuesday

Nathan and I have been working through ideas for my off-season work, and so far it seems to be revolving around an RTS framework that rotates in selections of strongman stuff (tires, sandbags, prowler, etc) and rugby-oriented explosive training (weighted jump squats, sprint training, oly) as 'assistance' work, with PL (squat, bench, sumo and conventional DL) as the main lifts each day. Now the hard part is making sure I get in the gym. With a charged iPod battery too.

Tuesday: Lower body

Warmup: 20 minutes, moderate elliptical
I was watching 'The Office' on the tv's. Though distracted i averaged some 190-200 strides per minute @4resistance. (I rank the success of elliptical cardio by speed.)

Squat:
45x6, 95x5, 115x4, 135x3, 155x4x2, 155x3x2

These were feeling wicked easy and good until the first set of 155, where my form started to suffer and my knees started to come in. I was feeling rather woozy so I dropped to 3 reps, since that 4th was taking more time anyway. Nathan said my knees were ok for the last two sets, even if they didn't feel perfect. Kik noted that once upon a time I was a notorious high-squatta, and now I was a consistent IPF lifter. ^.^

Conventional Deads - double overhand:
60kilos ( 132 lbs) x 4x2
70kilos ( 154lbs) x 4x 2

Then got distracted by conversations. I'm new to conventional deads, but these feel good. I feel it more in my posterior chain than with sumo deads, which is more in my *ductors rather than glutes or hams. Nathan notes that my body geometry is better suited to sumo anyway, but this will be good for doing something different. I seem to be doing well at remembering not to pull like an oly pull, and leaning back and dragging it close instead.