06 April 2015 -Not yet, not yet...

06 April
0935 hrs

Protein Pancakes for Bfast today to make sure I had the extra energy for Squatting.

Warm Up (Super set):
Banded Side Step 2 x 10+ x Lite EFS Band
Banded Front Step 2 x 10+ x Lite EFS Band
Single Leg Bridge 2 x 10 (L&R)

SSB Box Squats
1 x 21 x Bar (Bands around Knees)
1 x 5 x 150 (Bands /Knees)
1 x 5 x 185 (Bands /Knees)
1 x 5 x 225
1 x 5 x 280
1 x 3 x 315
1 x 6 x 350

Things started out questionable but I put my head into, locked it in, and simply kept fixing things with each warm up rep. I belted up early at 225 but from there I went on cruise control and Smashed FUCKING WEIGHT  (SFW). This was one of those days where I know I am not done yet. NOT YET. There are still A LOT of miles to go in this body. I handled the 350 very easy. So easy in fact I paused the last 2 reps for a 5 count.

DB Straight legged DL 3 x 11 x 55 lbs
GHR Back Extension (snatch grip on Oly Bar) 3 x 9 x 125 lbs
KB Shrugs (1 Min Rest)  3 x 1 min x 70 lbs KB

Assistance work was on the mark. Taxing without being crippling. The DB DL was a short 1 min rest. These seem to help traction things out. The Back Extensions really make me breath heavy so rest was closer to 2-3 min. I get a very solid mid back pump which is right where I need to be strong(er) for my Squat and DL. The Shrugs are simply for some Grip work and trap volume.

1722 hrs
This morning the gym was full of yuppies prepping for either some crossfit thing or more likely their summer series of Tough Muddy Spartan Fire Running Obstacle races.
This evening a different crowd. Moms pushing strollers (probably feeling guilty after eating chocolate yesterday), Pickle ball players and 150 lbs teenage boys wearing cut up t-shirts. such an odd ball crowd. Especially when all weekend it was the regulars I knew from either the weekday mornings or the normal weekend crowd.
At least no one got in the way of my Prowler work tonight.

Prowler
2 x 20m x 180 (30 sec rest)
2 x 20m x 270 (30 sec rest)
2 x 10m x 360 (1 min rest)
2 x 10m x 450 (approx 1 min)
1 x 10m x 540 (PR)
1 x 10m x 360
1 x 20m x 270
1 x 20m x 180

This was a decent jump on my regular volume. As well pushing the 540 lbs x 10m is a PR. 2 months ago pushing the 450 lbs 10m felt like a feat of strength. The 360 is doable to 20m and I am nearing the point where i will be dong 20m pushes with the 450lbs. Not bad for a guy with a crappy hip and unable to push a lot of volume. I seem to have found the sweet point in my trg in all areas so I will simply continue to work the program until things start to stall or the wheels come off. But so far so good. As Ice Cube said: "Today was a good day" It reminded me there is still a lot of miles to go and I will cross them in due time.

Keep Moving Forward, Keep Getting Strong(er)