24 Sept 2013 -When it all comes together...

 Was that fire in my eyes this morning? Nope just a little blood shot from the over pressure. VERY solid session this morning. I noticed a little bit of a shift in my Squat stance, this is probably to protect my hip /low back. I did not want to f**k with the groove today but it is something i will correct during the next cycle.

0530 hrs (2 DAYS IN A ROW OPENING THE GYM)

Me taking over the Squat Cage this morning.

Back Extension /Side Bend 2 x 11
ADduction 2 x 20 x 100
ABduction  2 x 20 x 205
External Rotation 2 x 11 x EFS Red Mini Band
Squats
2 x 10 x Bar
1 x 5 x 135
1 x 5 x 150
1 x 3 x 180
1 x 5 x 225
1 x 3 x 255
1 x 10 x 285 (MASSIVE REP PR!)

JOKER SET

1 x 1 x 320 (Paused)
First /Last
2 x 13 x 225
1 x 9 x 225

The Rep PR felt great. I simply kept doing the mental checklist to make sure my technique was locked in. I got to 5 easily and then simply kept going and every time i got to the top and my body said rack it i mentally said NO and kept going. The Over pressure by Rep made my eyes pure red for a few minutes. No Burst blood vessels though. The 320 for a 3 sec pause was very solid, smooth and strong.  I called it there as at this point I was totally unsure how much energy I had left and i still had to get the rep work completed. I had written down 5 sets of 7 reps with 225 but instead decided to see how fast i could simply get the 35 reps completed. Well Who needs to run when you have high rep squats. Very happy with today.

Head Harness 5 x 25 x 17
Barbells Rows 
1 x 11 x Bar
1 x 135 x 11
5 x 9 x 185
Single Arm Tricep PullDowns 5 x 20 x EFS Red Mini
45 Deg back Ext /Side Bends 1 x 11
GHR 6, 9, 11

Head harness and Tricep work as per usual was the time killer between Squats and Barbell Rows. After the Squats I insanely had Barbell Rows programmed in to challenge my low back and hamstrings to stabilize. By the second set with 185 i found the groove and grinded out the remaining 4 sets. Finished up with some GHR because they are good for you and because Coach Selkow would want me to do them.

Keep Moving Forward, Keep Getting Strong(er)