Back Squats

5 x 70kg
20 x 40kg

Legs hurt a lot from yesterday and still I did OK.
My left hip was a bit twingy, really should have done those stretches yesterday before I went to the Session to prepare for this like I planned. And I didn't sit back nearly enough. But not totally disastrous.
Toyed with matching the 7.25kg I left them at before but decided I'd already put myself out of action by doing something I thought well within my ability.

The 20 rep set were bloody awful. Just horribly out of shape and puffing like crazy. Pathetic.

But fun to be moving again.

Run and squat

4RFT
200m
50 squats
19:37

Very much out of shape.

Deadlifts

The wheels fell off big time after that version of Diane.
By the afternoon of that day I had a headache and it just got worse and worse. I was off work for 2 and a half days with my neck and upper back locked up solid.

I refuse to believe that it was just that workout, the weight wasn't heavy and the time shows I wasn't rushing. I honestly believe I took it easy enough. I think that cold I had was still lingering.

Anyway, now I'm rebuilding again.

2 x 130kg. Wussed out could have got at least 3
Forgot the high rep set so chucked in 20 x 60kg

Overall not as bad as I expected.

Diane with dumbbells

21-15-9
80kg deadlift
12kg dumbbell press

9:00 on the nose

Uggh

What with the cold, stomach bug and now working late I've barely been off my butt in weeks.
Last night was a 2300+ finish so I had a nap, then did.

3 x 120kg deadlifts
Not as hard as I thought


Walked to the local hill, up it, down and back home.
MWOD stretches to undo the damage days of being chairbound has done

Multiples of 3

3RFT
6 x 100kg deadlift
3 Rounds of Cindy
3 pull-ups
6 push-ups
9 squats

13:43

1 3:50
2 4:38
3 5:14

The first round of deadlifts was OK. Not great though, didn't feel solid. Succeeding rounds were more gassy than anything.
Pull-ups were dead hang. My kip needs an overhaul.
Push-ups were push-ups, ie yuck. Did the Brand X belly flop progression to ensure my right shoulder was lined up for the push in each rep. It's a not been happy with me since I tried some OHS the other day and apparently didn't have my shoulder properly externally rotated.
Squats were easy. Affected more by puffing than difficulty. Kelly's toes forward knees out thing and working on back squats is paying off, I was popping up nicely.

Supposed to have been an ME deadlift day but I couldn't face it. Hopefully this will set me up to rock into them next week.

Back Squats

3 x 75kg
20 x 40kg

Having established from Rips DVD and book where the bar should rest, I brought my hands in much narrower than I had in the past. And interestingly it didn't hurt my shoulder any more than the wide grip, in fact it hurt less.
It did make it hard to get under the bar though, I had to really wedge myself in there, so I would up really locked into the bar. Nice and tight.
That made it easier to feel the arch Louie and Jeff talk about, although I lost it a few times. Practise will bed that in.
Videos shows me soft in the middle; Instead of leading with my hips and having my torso follow as a nice tight unit, I arch my lower back, ribcage and shoulders stay nice and sold and then I descend and the arch comes back to neutral. I want that midsection solid as I can get it in future.
Doing something odd as I ascend sometimes. I'm still not driving my knees back to initiate the hip drive consistently, nothing new there, but I'm throwing the bar back as I get to the top. may be the tighter bar position means I'm overdoing trying to keep into in place now. That might even out as I get things sorted out.

Overall pleased. And on a day after a week off with a shocking head cold when I wasn't planning to increase the weight over last time.