One Final Week

...before I rejoin the Training Valley-ers.  I have been remiss about posting this week, not through willful negligence but solely because I have had literally no time.  However, that doesn't mean I have been giving up on training, never fear.

This week I started my upped-volume squat cycle.  Its been a little rough, and I started feeling it in my knees and right hip Friday afternoon, but I think its the right amount of squatting weekly, as long as I keep rested and refuel properly.  I've been modeling my system as if I were training as a powerlifter, with a core exercise and then assistance or accessory exercises making up my strength workout, and I'm really starting to enjoy it.  I need to force myself to get up earlier, however, because my morning sessions end up a bit rushed or clipped in order to get to work by 8.

(I don't remember the exact formatting for anything except my squats but I can at least put a general idea down)
Monday:
Back Squat: 6x2 @ 215
OHS
Assistance/Accessory: Core
-215 was easy for two, and I resisted the urge to go up in weight because I wasn't looking to slaughter my quads for the next 4 days.  Really made sure I focused on keeping a more upright torso with a higher-bar back squat rather than letting my hips crease too much and ended up with a sore back for the next week

Tuesday:
Deadlifts: Heavy 3s?  I don't remember
Assistance/Accessory:
Weighted Pullups
RDL
Lat Pulldowns
Good Mornings
Front Squats 5x3 @ 185
-Could tell my back was starting to get fatigued during my front squats, so I took some extra time at lunch and foam-rolled to ease it up some.

Wednesday:
Back Squat: 6x3 @ 215
 Back Extensions
-Running late this morning so I just stretched and went to work.

Thursday:
Bench: 6x2
DB Press
Kroc Rows
Dips
Pullups
-My quads and posterior chain were definitely thanking me for taking a press day.  My bench weights were pathetic, of course.  Bench has always been something that I've never been good at, so I've never trained, so I've never gotten better at...its a chicken or the egg argument.  But chest strength is definitely one of my donkeys, and I don't want that to be a serious weak point.

Friday:
BS: 6x2 @ 215
Core work
Fun little wod....3 rounds:
10 pistols, 5 135 PC
-Gahh these sets of two were completely different than Monday's.  My hips were tweaking the whole time, my quads weren't firing properly, and I was struggling to get a full breath.  I think it was a case of me not: being focused (woohoo its Friday), not warming up properly, and being utterly gassed in my lower half.

Today (Saturday):
Went back in for press work because I want my lower half to have a little more rest time.
Weighted Pullups
Dips
Bench
Press
Kroc Rows
-Nothing too exciting.  My pullups are getting stronger, especially at full extension at the very bottom, a place I've always had trouble with because of my shoulders.

And now before anyone gets antsy and starts saying "you're going to turn into a powerlifter, you've got to get some metcon work in there, some endurance stuff."  Well, friends, thats what lunch break is for.

Monday: I believe it was a run, but I don't quite remember
Tuesday:  One of the worst AMRAPs I've ever designed (ex post facto)...
20 mins:
5 hang power snatch (95/65)
7 55lb DB swings
9 Situps
-As the hips and lower back fatigued from the swings, I had to power shrug harder and harder to be able to snatch the weight overhead.  My traps are still whining
Wednesday:  We did a little endurance tweak on one of Scott's gems...
30 min AMRAP:
400m row
400m run
-I can definitely tell my cardio abilities have improved.  Didn't stop once, ran from rower to track and back again each time.  Extended my time a little bit (1.5 mins) to complete a full 4 miles total.  Not too bad.
Thursday:  Much needed rest!
Friday:  Basketball at lunch
-Even with my legs as gassed as they were, I was still able to run the full hour of games we played.  Also got 3 fingers on rim, something I've never done before (going for the full dunk next...) We lost :-(
Saturday: Rest

Going to devise something nasty involving running (stadiums?), an 85/125lb barbell (either can be slightly tweaked), and a 165lb body.  I'll post what it is tomorrow.  Perhaps an awful hybrid of 400 m runs, C&J, hands-release pushups?  Maybe I'll be truly masochistic and take both bars...400m runs, power snatch, and thrusters?  "Oh, hey, Pukie...haven't seen you in awhile!"  If anyone sees this before I do something stupid tomorrow, please send me suggestions, advice, or encouragement.  Or yell at me for being mental.

Aaron

I'm already looking forward to squats again Monday morning.  Weird?  Probably.