Woke up at 77kg. Probably water rentention since I was fairly dehydrated last night. Was yelling, cheering and jumping for about 6 hours at the Track and Field grand final, which my school won!
Ate some jelly beans during training, because… glycogen
Changed my squat form a little bit. Put my toes dead straight and put a lot of torque through my knees to “screw my feet in”. At first this messed up my bar path (65x4), but I got used to it be the next set (squat between your legs). As a whole, it feels stronger out of the hole but a bit weaker at lockout, I will probably stick with it though
The Spookiest Workout of the Year 5’s Week: Cycle 2 Bench
TM: 57.5kg
Mobility:
3 sets of Shoulder Mobility Complex w Band
Upper Back Foam Roll
3 sets of Ankle Mobility per leg
Warm Up:
22.5x5/30x5/35x5 Bench, ss with
3x5 Med Ball Chest Throws
Bench:
37.5x5
42.5x5
47.5x5
Press, FSL:
20x5
25x5x5 EMOM
Assistance:
Incline Palms-In DB Press: 4x10 @ 15kg each hand, 1 DC type set of 8+1+3 @ 17.5 each hand
One Arm DB Rows: 4x10 @ 17.5, 1 DC type set of 19+12+8 @ 20kg (seriously ubderestimated how many reps I would get)
Conditioning:
Didn’t really feel like sprinting, so I did some more EMOM Oly Lifts
6x1 40kg Power Snatches from Blocks. Definitely went too heavy on these, started catching with my feet spread instead of quarter squatting under the bar. Jacked up my ankle on the last set and now icing it
Strapped up my ankly pretty tight, hoping it doesn’t have a stress fracture. 2 things to take away:
Stop being stupid and doing relatively heavy O-Lifts for conditioning (yay crossfit)
Cut out ballistic movements for at least until the end of the deload. No sprints, O-Lifts, jumps. Will take the idea of FSL done explosively after warming up from Beyond Just have to double check the chapter. Conditioning will basically be machine cardio (ugggghhhhh)
May or may not get an X-Ray in the following days depending on how this feels
On a side note, I’m thinking I might do 5s PRO, Jokers, FSL and cut conditioning back to 2 days (Wednesday and Saturday). I’ll probably start “3-Categories” of assistance, instead of 1-2. Anyone have any thoughts on whether thats appropriate?