19 Jan 2015 - because even numbers are evil.

19 Jan
0605 hrs
So I would like to say it was planned but I really did only do odd numbered reps today. JL Holdsworth talked about doing odd reps instead of even reps about a year ago in his training Log. It does mind fuck you a little and sometimes it actually gives you a slight break. Today I just seemed to only do odd numbers of reps.

Banded Side steps  2 x 20+ x Black EFS Band
GHR 2 x 9

SSB Box Squat
2 x 21 x Bar
1 x 11 x 140
1 x 5 x 175
1 x 5 x 210
1 x 3 x 245
1 x 3 x 280
1 x 3 x 315

Squat went smooth. Left Hip felt like it was definitely off today. It was only the last set with 315 that everything suddenly felt clumsy and awkward, at least the first 2 reps, then I paused at the top and sorted my body out. I think I was getting in my own head a little. I made a point of puling down hard on the handles, engaging the lats, "turtling" my Head & Neck, and pushing into my Belt. Other than the last set where only rep 3 felt solid. When I was swimming at lunch my lats were on fire, probably tired from this I think.

Superset
SSB Box Squat  4 x 9 x 245
Head Harness 4 x 17 x 44 lbs (KB)
GHR 3 x 9
I just sort of decided to plow through this. I did not race from exercise to exercise but there was not a lot of rest. Just wanted to get it done.

SSB Good Morning  5 x 11 x 105 lbs
So apparently I completely tossed my slow progression plan today. I read 30 lbs in my trg log and rather than loading 30 lbs on the bar I put 30 lbs a side. Which in this case was not a big deal thankfully. Everything felt good and solid. I will go back to the 10 lbs increases next week. I know I am capable of a lot more but the point for now is to build and stretch things up slowly.  I guess today at this point I had low blood sugar or something.

Weighted ABs (45 sec rest) 3 x 21 x 85 lbs (God solid reps and Ab contractions)
Chuck V Back extensions 
2 x 15 x 5 Kg Med ball & Red EFS Mini Bands
1 x 13 x 5 Kg Med ball & Red EFS Mini Bands
I am really falling in love with these back extensions. Last set I just died at 13, so i dropped everything and busted out 3 more reps to finish out the session.

1130 hrs

Swimming - Front Crawl 15 min
I was sharing the lane today so I was swimming on avg about 5 sec /Lap faster than I had intended. I went about 5 min before I had to take a 1 min break. From there I swam a Lap /1 min rest. Focused on trying to pull hard with the arms and finish the stroke completely. No fins today, but I could tell they are paying off. I was able to kick continuously with ease. My lats as I mentioned earlier felt like they were on fire the last 2 laps.

Keep Moving Forward, Keep Getting Strong(er)