Log 10/27

A: Zercher squat (I had a PVC pipe over the middle of the barbell - made it more comfortable to hold, but put the load out further in front of my midline, which made it much more difficult to move any appreciable amount of weight. I didn't choose it so much for the comfort as for the increased challenge to my core strength and balance. I'd really really really like to think I could have moved quite a bit more weight without it. Please let that be true. Please.)

w-upx5 44
w-upx3 64
w-upx2 88 (here's where it starts to get heavy. already. awesome.)
5x5 93 - 103 - 103 - 108 - 113

The zerchers actually felt better in the 4th and 5th set than in the 2nd and 3rd. I think my body was just adapting to the new movement. I know my ego still won't like my numbers for next week's 5x3, but I think I can get quite a bit more now that my body knows what to do.

B: Pause press w/purple bands

8x3 @ 33# - These were supposed to work initial speed out of the bottom - no rebound on 2nd and 3rd reps. My long arms did some funky things on the lock-out, and it was hard for me to keep the speed through, but the last few sets were starting to feel pretty decent. These should be a lot better next week, too.

C: Rope climbs

4x4 w/ foot lock, 90 sec. rest between sets - I've tried the foot lock a couple times before, without much luck. Went okay this time - my second set was a little sloppy and I jumped down a couple times instead of lowering, but the third and 4th were starting to feel a little more natural and the lowering was more fluid, too. I get a good lock in - just need to trust it more. The lowering still needs plenty of work.

D: Med-ball clean/wall ball (because our legs just really haven't done any work at all this week.)

3x20 (14#) w/60s rest between sets - Actually, not as bad as I thought in the lactic acid department, but metabolically I was a little wrecked at the end. Perfect, since we don't do conditioning on Wednesdays. Definitely not looking forward to 30s next week.

We also had on our program for today some supine glute-ham holds (whatever those are. my google-fu is too lazy to figure it out today.) and supine hip extensions, but ran out of time. With any luck, those will replace clean/wall balls next week. Fingers crossed.