Thurs, 6 Apr 17
Block 11, Wave 2 - SQ
It might take me repeatedly screwing up to ID the source of a problem, but I do get there sooner or later. In this case, the problem is suffering through really dog crap training. The source I have identified is thinking that training immediately after days (or weeks in this case) of exams is anything but a bad idea. When I first step outside after finishing a series of exams, the only 2 things I want to do are take a nap and/or train. However, while training may make me feel better in general, I'm honestly not in any sort of physical or mental shape to do anything productive at that point and it almost always ends up with me having a bad time and feeling tight and like I'm screwing up everything I possibly can (which is pretty spot on for what actually happens). Joe Schillero has written articles and done presentations on this, but I still like to think I'm gee dee Superman and the exception to the rule. This is false. So yesterday when I emerged on the other end of 2 weeks of midterms I just did 20 min of light aerobic work and 20 min of stretching and I waited a day to rest and relax and get back up to baseline before imposing additional stress on myself. This resulted in a much better outcome on all fronts and I have to give myself a strong pat on the back and a hearty handshake for having the foresight over the weekend to realize all this and schedule my training for the week accordingly (by which I mean training my OH day on Sunday right after event day on Saturday in order to allow me to then train on Thursday and Friday to get in all my gym days for the week).
3E Jumps
3x5xBW to low low
These were very low jumps starting high and focusing on hitting full end ranges of hip and knee extension and ankle plantarflexion. I can't say for sure yet that they are better as a progressing exercise than as a warmup activation drill, but I definitely felt like they were helpful and will continue to employ them with various tweaks to see where they best fit into my training.
Squat
10x55
5x145
5x235
3x285
3x330
3x375
5x425
With lots of analysis and focus and thought, my squats are actually starting to feel good on a regular basis again. I'm pretty sure something has taken my hips to funkytown over the last couple of years and setting up where I feel even seems to be better than setting up where I look even.
Banded Axle Deadlifts
6x80 + doubled minis
3x170 + doubled minis
6x2x220 + doubled minis
All sets felt about the same. Acceleration was good, but I still feel like my speed off the floor is lacking. I'm considering getting some sort of string can or similar device to measure bar speed to give myself a more exact measure than "feel" to determine if I'm actually moving fast(er) than molasses in January in Alaska. Also, I switched to doubled long bands from short bands because somehow all my short minis and short monster minis are on their last legs which is weird because I rarely use them compared to my long bands.
Groney Squats/Back Extensions
12x25/15x40
2x{12x50/15x40}
I like the idea of Groneys, but I don't like the lack of the ankle bar that you have with sissy squats which causes me to use less quad and more glutes than I want so these may be going the way of the dodo soon.