Hows the shoulder doing? What safety bar are you referring to?…the one with the cushion on it? You mentioned doing glute ham machine at different points on your thigh to make it harder? I feel like that would be really tough with the padding right on your knee. I usually just keep it at same spot and add some resistance. Those times for your intensive tempo all look pretty darn solid. I’ve gotta get some new sprint spikes…maybe I will try out the Nike Monster flys.