31 Jan 2013 -The fire rises...

Thanks to Harry Selkow (#2 Harry) do you know what Thursday is for me? 

So with that in mind it is Neck Work Intensive. 18" or die trying. Foam Rolling is working to keep the IT band at bay. I will look at starting my run /walk in a few days. But first tomorrow's work....and it started with the PROWLER

200 m x 90 lbs

20 m x 4 x 140 lbs

20 m x 2 x 160 lbs

20 m x 2 x 210 lbs

20 m x 2 x 160 lbs

20 m x 2 x 210 lbs

20 m x 2 x 160 lbs

20 m x 2 x 140 lbs

If you do the math that is a total of 520 m of Pushing the Prowler. There is more weight in the tank than that 210 lbs. ALOT more. With time i will let it out. The 160 lbs i can push fairly quickly. Still not running, big, long, strides still. But it feels good to drive and drive hard against that weight. No IT /Patella issues when i do this. After this is was off to do Neck Work. 

Trap Machine Shrug (weights is for each hand)

1 x 30 x 45 lbs

1 x 20 x 70 

1 x 20 x 80

6 x 15 x 90

Circuit (non stop cycling through)

Black band Face Pull 3 x 20

Neck Crunch 3 x 15 x 25 lbs

TKE 3 x 20

Head Harness 3 x 20 x 25 lbs

I went back in the evening and did 

10 min on the Motorized Human Hamster wheel at 3.5 x 10 min x Max Incline

THE DAILY 20 (20 reps total instead of 30)

Front Squat Box 3 x 10 x bar

Medium Stance Box Squat 2 x 10 x Bar

Until i specify further when i write Front Squat it is narrow stance onto a parallel box. My Medium Box Squats is with the bar on my back. Most will get this but i thought i should differentiate. The Medium Stance Box Squats IS my normal setup and squat. I will be dropping the box height for these to just below parallel next week. They are kicking my ass right now because i am focusing so hard on my setup, i stay as tight as possible for all ten reps. It is sweat inducing, blood pressure rising, and fatiguing in a different way. I am rebuilding. I am happy and it feels good to have the first stage underway to rebuild my squat. As for the front squats i am getting an awesome VMO contraction out of these with shoulder width stance. I will leave the box height for these right now at Parallel. 

The Ultimate goal for front squats is 315 lbs x 1 before Christmas 2013. I need to strengthen my Quads and especially make my VMO fucking bullet proof. I will do that with Oly Style front squats as a big contributor to this. Hence the goal.

Keep Moving Forward, Keep Getting Strong(er)