28 July 2013- living one day at a time, one week at a time, one yr at a time.

1120 hrs

Other than cricking my neck locking the door this morning (insane i know) i felt pretty solid going to train today. I did have to stretch out my warm up slightly (which is never a bad thing) while i waited for the Varsity Bball coach to finish squatting.
Warm Up:
Hip Mobility Series X lots both legs
Banded Side Steps 2 x 13
Mtn Climbers w/stretch 1 x 13
Rollovers 1 x 15
Banded Pull-A-parts 3 x 20
GHR 9, 9, 11
Bench Jumps 3 x 3

Head Harness (done throughout) 
1 x 50 x 20lbs
1 x 27 x 30 lbs
1 x 15 x 40 lbs
1 x 17 x 35 lbs
1 x 21 x 35 lbs

Squats
2 x 10 x bar
1 x 5 x 115
1 x 5 x 145
1 x 3 x 175
1 x 3 x 205
1 x 3 x 235
1 x 5 x 260

Joker Sets
1 x 1 x 275
Last /First
1 x 7 x 225 /1 x 7 x 205 /1 x 7 x 185 /1 x 13 x 135

Squats felt terrible today. nothing majorly wrong but i think my 3 x 3 week curse of 5/3/1 has returned. Typically O have a solid 3 x 5 week followed by a grueling 3 x 3 week followed by a solid to great 5/3/1 week. So I am hoping this is the case. The tempo run from yesterday did not seem to be a factor other than after the first Joker set i could feel my energy levels crashing. The 275 x 1 was fast and very deep but i could my ability to stay tight waning so i called it there for today. It is the little adjustments right now while i transition into the conditioning work so i don't Frack myself up listening to my ego. My Motivation to do 5 sets with 205 lbs was not there, especially with my Energy levels dropping so I did drop sets from 275 down to 135. The rest was only long enough to get the plates off.

Good Mornings 
1 x 11 x bar
2 x 11 x 115
GHR 7
I had planned on doing more good mornings and GHR but my low back started to tire out so i shut it down 1 set early. I checked my water bottle at the end of my session. I am going to have to make a more concerted effort to chug the augua.

1820 hrs

Hip Mobility Series Lots
Ankle Mobility Lots
1 Mile Run 8 min
Stair Push Ups 1 x 25

The point of this was simply to get the run in. Especially after Squatting this morning. It felt solid enough and i know it will improve with consistency. It has been a solid week. Tomorrow is day 365. I look back on the last yr and I am amazed and a little awestruck at what i have done. I have barely blinked or retreated from the challenge set in front of me a year ago. To say i am happy is an understatement. I am definitely proud. I definitely know what i have done in the last year.

Keep Moving Forward, Keep Getting Strong(er)