18 Dec 2013 -Squatt'n 5 /3 /1 Day

0840 hrs
I am on Holidays so took my time going in today. I will get to my absence in just a minute. I really took my time warming up my hips today to make sure everything was moving and grooving for lifting today. The end of the first 5 /3 /1 cycle so next week will be a quasi deload or i may jump into the next cycel depending on how things play out over the next few days.

90 /90 Hip Traction /Stretch 3 min each position
Mobility Series X a ton of reps for ea exercise.

Squats
2 x 5 x bar
1 x 5 x 95
1 x 5 x 135
1 x 5 x 165
1 x 5 x 195
1 x 5 x 245
1 x 3 x 280
1 x 3 x 310

Everything felt very solid and smooth. My big focus today was keeping everything tight and maximally trying to make room in my hips and driving my knees out in the process. The problem or issue i found is that i lose my arch when i do this. My hip felt a lot better but the lack of ROM through my low troubles me because that ROM has to come from some where. No injuries today but i will keep work at this. 310 felt decent a smooth.
Squats
1 x 5 x 245
3 x 5 x 225

I had 5 sets of 7 reps with 245 lbs in my book but that simply was not in the cards today. My hip is feeling great but i could feel it fatiguing quickly so i dropped the reps and then i dropped the weight.

GHR  2 x 9, 1 x 7
Hanging Leg Raises 3 x 7

GHR felt very solid today until that third set then form seemed to disappear. I will do some more tomorrow.

Odds & Sodds:

Last Friday felt great. Then while relaxing on the couch i seemed to tweak my shoulder some how. It felt like I had pinched the muscle some how. Just picking up my coat to shoulder level was painfully. I drove to see my parents (about 5 hrs of travel stopping to Christmas shop along the way) and when i got there it did feel drastically better. The weather was shitty the whole time i was home visiting so getting out to the gym was trouble some. My should recovered my Sunday and then my hip seemed to go in reverse. Things do have to get worse before they get better. I am hoping that this was the case because i spent Saturday night until Tuesday when i left doing everything i could think of to work out my hip. It felt a lot better today which is why i went ahead with Sunday Squat work out. Last Sunday this probably would have been a disaster or a 2 plus hr squat session.

So a few days at my parents place eating and relaxing and stretching. Now i am home. Now i can train through the holidays. I am hoping the roads are clear on Christmas day so i can get a decent Ruck march in early in the AM before opening gifts.

Keep Moving Forward, Keep Getting Strong(er)