28 Jan 2015 - Re-Examining and Adjusting the volume

27 Jan 
1335 hrs

Early morning timing for work so I went in after lunch to train Squats. My schedule is shifted for the rest of the week (except Wednesday routine of swimming) and I will finish on Saturday this week. Solid session on this day. Something to this middle of the day trg stuff everyone seems to tell me all about.
Warm Up:
GHR 2 x 13 
Banded Side Step 2 x 20+reps x Black EFS Band
Head Harness 2 x 17 x 35

SSB Box Squats
2 x 21 x Bar (Black Band around Knees)
1 x 7 x 140
1 x 5 x 175
1 x 5 x 210
1 x 5 x 260
1 x 3 x 295
1 x 1 x 330
5 x 5 x 260

The Single with 330 felt heavy on my back but moved very well. The Back off sets only did sets of 5 to conserve a little bit of energy. Still not entirely sure why I was so tire last weekend and training till Saturday I wanted to not burn all my energy today. Little pieces to build on the bigger puzzle.

Head Harness 2 x 17 x 35
GHR 2 x 13
2 sets in the Warm Ups and 2 sets post squats before moving onto God Mornings

SSB Good Mornings 3 x 11 x 115
Felt solid again this week I have decided I will cut my assistance work mostly down to sets of 3 for the next 5 weeks. Then when I shift gears to weak points and more conditioning I will bump the number of sets back up to 5 or maybe more.

Weighted Abs 3 x 17 x 75 lbs (slightly less weight worked on having a harder Abdominal contraction)
Chuck V Back Ext 2 x 15 x Red EFS Band & 5.3 Kg Med Ball
Less weight on the Abs used 90 lbs actually on the first set and was not feeling it. Sometimes it is not all about moving mass amounts of weight. No trophy or competitions for heavier weighted Ab trg.I had a super low back pump after the second set of Chuck V Back Ext so I was good with that. I rocked fast, tight and full Back Extensions with a short hold on the last rep.

28 Jan
1158 hrs

Swimming Alternating Flutter board w/Front Crawl  25 min

Still not count laps. For the first 20 min I tried to move /swim as relaxed and efficient as I could. For the last five minutes I picked up the pace and instead of my normal short flutter kick I opened it up a little and "power kicked". Also tried to concentrate on keep a tight transverse Abdominal wall for the whole swim, things felt a lot more solid. Now if I can get my kick turn off the wall I would be soaring through my laps.

Keep Moving Forward, Keep Getting Strong(er)