11 Aug 2013 - A very good end to my first real 5/3/1 Squat cycle

I had to do some visiting this morning before i hit the gym for my last Squat session of the cycle. The knees well feeling well enough but i could tell i ran yesterday and after today they would need a day off. The Psoas and Hip are doing better but i can still feel a little impingement. I will do some extra abductor /Adductor work and lax ball it this week.  So I lathered on some Blue heat, grabbed a Low Carb Monster and got to work.
I got to the gym and witnessed two guys essentially doing a Walking Lunge, Body weight Squat, Rope climb session with Gas masks on. I said nothing but i did shake my head. Altitude trg is altitude trg. you have to live at Altitude as well for it work. I have done a lot of research on this. The mask trainers and the Mouth guard breathers are gimmicks. You want proof? look it up. It puts undue stress on your lungs and heart. Unless it is your profession and blow doors (and shoot people in the skull) or fight fires there is no point. Especially for the regular gym trainer. Rant over.

1310 hrs

Warm Up:
Roll Overs 2 x 11
Hip Mobility Series 15 ea
Ankle Mobility 2 x 15
Mtn Climbers 8, 11
Band Pull-A-parts 20 (thumbs up) followed by 20 (Y downwards)
TKE's 2 x 20
Dip Stand ROM Work
Banded Side Step 2 x 15
Bench Jumps 3 x 3 (my hips are really starting to spring through, these are starting to feel quicker)

Squats
2 x 10 x bar (bands around the knees)
1 x 5 x 115
1 x 5 x 145
1 x 3 x 175
1 x 5 x 220
1 x 3 x 250
1 x 5 x 280

Joker Sets

1 x 1 x 310 (fairly quick)
1 x 0 x 340
 (lost tightness in my upper back about half way down and felt myself folding so i aborted came up)

I have to re-learn to grind through. 

First /Last
3 x 7 x 220 lbs
Good Mornings
1 x 11 x Bar
1 x 9 x 120
2 x 9 x 135
2 x 9 x 115
Head Harness 4 x 21 x 35 lbs

Look how good I look Folks!

Solid session. Also of note i saw the crazy guy from a few months back for the second time this week. Up until the other day i have not seen him since the incident. Needless to say i keep one eye in the back of my head. If you don't the story click the link.
20 April - The altercation with the crazy guy
He has not said boo to me. But it is a running joke with me and some of the young guys who have had altercations with him.Oh and everyone I talk to around the gym refers to him as the The Crazy Guy.
 I still don't know how he is allowed in the gym. Recovery /Upper day tomorrow.

Keep Moving Forward, Keep Getting Strong(er)