Added a little calories to my calorie cutting diet (back up to 2700+) but still trying to get down to 190 by year end.
2. Dynamic Flex/Hurdle Mobility
3. Sprint Drills – 6x25m drills with 25m easy build-up runoff
4. 4×20; 1x30m speed bound; 5 Stair jumps – static jump up 5 stairs (I’ll bump it to 6 stairs next week). Beat my speed bound time from last week. 90″ between reps. Rest 3 mins
5. 4×25; 1x35m bound with jog in – 12 bounds to cover; 5 stair jumps up 5 stairs. Rest 3 mins. Only 0.52 slower on average than my 20’s. Good sign.
6. 4×30; 1x35m bound with jog in; 5 stair jumps up 5 stairs. Average only .02 slower than my test from last week, and one time a bit faster! Only 0.53 off my my 25m time.
Super Pressed for time today, so went straight down to lift.
1. Power Cleans – 12×2 at 60 seconds – 60, 65, 70, 75% then final 8 sets at 78% of most recent max (200 lb). Actually got through that OK – but good lord my heart was going fast the whole time.
2. Squats – was supposed to do 4×[email protected]%, but I just had nothing in me, and knee was killing me. So I did 4×5 front Pause Squats at 135. Pause for 3s at bottom.
3. Bench – 4×[email protected]% with 3s pause/deload at bottom. Just lightening the load for a week this week before going back to a regular progression. This was actually ridiculously hard for me. Strange? Felt like I was lifting 300#.
4. Super Set
a. RDL – 245×8; 265×8; 275×6
b. Sit Position Pull-ups x 10, 10, 10
OK – so with a little more calories, I was much less exhausted – but still had nothing in me due to no rest between running and jumping. BUT – Running was awesome.
Finally – What suggestions do people have for squat alternatives (something to give me the same hormonal and strength benefits but easier on connection of patellar tendon to tibia – my Osgood Schlatter’s problem). I’m thinking Monday – Full ROM front Squats; Wednesday Unilateral – either step ups, lunges, bulgarian squats or combos therein; and Friday – parallel back squats – but looking for other ideas.
It is normal for pause bench to be very hard. I personally do not unload at the bottom though (which makes it easier and also less safe IMO) and I aim to maintain tension throughout. One coach gave me the advice (and actually did this) of putting his hand on my chest where I had to lower the bar so while it was touching his hand, there was very little pressure on it.
Anyway, what I can do for 5 with a 2+ second pause is well over 10% less than what I can do touch and go.