13 April 2013-Got your head out of the clouds.

Felt good to be back in the groove two Saturdays in a row doing SilverBack work. Being disjointed throughout the month of March on Saturdays creating inconsistencies in my trg schedule. Those inconsistencies led to the stalling out last weekend. I train every day because i enjoy it, but also because i need it. As i said months ago, it is about managing daily intensity and volume.
So as things seemed to go all week this was another round robin "circuit" The point of today is to get the Pull-Up assignment completed. Everything else is filler for the rest periods. But i will break it down into two circuits, first 5 sets of Pull Ups then second 5 Sets. No rest between the two "rounds" just breaking it down so it is easier to see how i get shit done. There was little to no rest all session. Drinks of water and transition from exercise to exercise with out monkeying around.
Checked Body weight this morning. 101.7 Kg /223 Lbs. That is about right. I will tighten things up this week  in regards to simple sugars, watch my food timing closer, and increase my protein intake. Time to bring the weight down for the Bench Meet beginning of July.

0735 hrs Round 1
Pull Ups 16, 16, 10, 10, 10
Push Ups 5 x 20
Bosu Spinal Flexion 5 x 25
Back Extensions 5 x 10
Head Harness 5 x 25 x 20 lbs

Round 2
Pull Ups 10, 10, 10, 10, 9
Head Harness (205 reps)
1 x 25 x 20 lbs
1 x 55 x 20 lbs
Banded Tricep Push downs (205 reps)
30, 25, 25, 30, 30, 30, 35
Side Bends 5 x 10 (L&R)
Rev Hyper 5 x 15

After all the Pull Ups the last thing i did before leaving the weight room:
Oly Bar Curl 1 x 75 reps x Bar

Biceps and Forearms were pumped and fried at the end of the AMRAP set. I have this is the cure for tendinitis in my forearms and elbows from the high volume Pull up work. My Pectoral has tightened up which tells me i need to get a little more rear Delt work in during the week. I have cut back and i can feel the reduction.
My Left Achilles was tight and sore this morning which is why there was no skipping or running. I will roll it out and if it is still sore tomorrow i will tape it up for Squats. So as i mentioned early in the week i wanted some extra pool time.

1700 hrs Pool 

Flutter Kicks w/Flutter Board (no rest) 5 min
Combat Swim (30 sec - 1 min rest between lengths) 20 min
Scissor Kick w/Flutter Board (no rest) 5 min

This felt very good. It seemed to stretch out my tight right pectoral a little. I spent 25 min rotating in and out of the sauna after swimming. When i stepped out i would use the cold shower and then back in for a good contrast recovery session. relaxing tonight.  eating food and going to bed early.

Keep Moving Forward, Keep Getting Strong(er)