Chris - 7/13

TM - Volume / ME Foamrolling (hi Nate)

Squat (unbelted):
Warmup - 45x5; 95x5; 135x4; 185x3; 225x2; 255x1
287x5; 287x5; 287x5; 287x5; 287x5
The twinge is back, but very subdued (only manifested during rep 4-5 of last two sets). I think I just need to keep concentrating on form.

Bench Press:
Warmup - 45x5; 75x5; 95x4; 115x3; 135x2
155x5; 155x5; 155x5; 155x5; 155x5
Touch and go.

Bent-over Rows:
Warmup - 45x5; 70x5; 100x4; 130x3, 155x2
182x8; 182x8; 182x8
I screwed up and forgot I was supposed to do 172. Um. My form on these was less than desirable so I'm stepping down to 175 or thereabouts next time. You know, something manageable.

Ab Roller (from knees):
12; 12; 12

Foamrolling (hi again Nate):
Black foam roller x {IT band, hamstrings, back, traps, quads} x lots

Gah I'm tired.

Shanker: Etc/core day

Warmup:
Intervals for 0.75 miles had to stop because z treadmills are fucking deathtraps for intervals. Goddamn belts catch, speed adjustments are slow...
Cat/camel 16
Cobra/prayer thingy 16
Birddogs 16
Fire hydrants 16

Foam Rolled Lower back, quads, hamstrings, calves, groin and glutes.
Static stretched hamstrings, quads and calves.

DL 135x8
Standing Ab Roller FAIL Don't know how Frank does these...freak.
Kneeling Ab Roller BWx16
Kneeling Cable Crunch 235x12x2
Hanging Windshield Wiper BWx12
DB Sidebend 110x12

Sit/dick around/make mildly homosexual jokes/check self out in mirror/obsess over fat gain 342

Shanker: Stretching + HIIT

Foam Rolled quads, hamstrings, groin, calves, lower back, lats
Static Stretch hamstrings, quads, calves

Was going to chill (yes, chill) in the sauna when Andre texted me wanting to run the Green Building

Green Building Run
1) Sub 3:00, not sure
2) Lot longer than that
3) Same...

Goal was 5, which Andre completed, but after 3 felt completely taxed and I'm saving myself for Thursday (she's a special girl) which is my last deadlift workout in my current program.