UB: Strong Week 1. Deadlift

Defranco Mobility and Stretching

Standing Calf Raises - 135X15, 195X15, 225X15

Deadlift -
135X5
155X5
185X5
205X5
225X5

Power Shrugs - 275X11, 6

Chin-ups - BW(205)X9, 5

Cable Crunches - 1/2 stack X25, Stack+40X20X2

Treadmill - Light jogging for 10 minutes

Similar to the shoulder assistance last session, this is the first time I have done direct calf work since I started training for strength.  I've always had big claves, so I kind of expected to work up to the full stack on these, but I only got about 3/4 of the way up.  Nice to have an easy target to work towards.

With the Deadlifts, it's funny that Paul Carter and one of his readers were just discussing that Deadlifting relatively light weights never "feels light" the way it does in other lifts, and that was my experience here.  135 and 185 always feel light, but once I cross 200 things feel "heavy" even if I can lift 50lbs. heavier in that rep range.  Nonetheless, I just tried to focus on form and getting some "pop" in the reps.

5/3/1 Log: Cycle 3. Week 1. Bench and Squat

Bench -
BarX10
95X8
115X5
135X5
155X7

Squat -
BarX10
135X5
165X5
190X5
215X8

Pull-downs, Wide-grip, slow eccentric - 80X10, 12, 10
super-set with
GHR - BWX8, 8, 10

Push-Ups - BWX10X3
super-set with
Face-Pulls - 15, 15, 20

Defranco Core Circuit X2 (V-Ups, Hip-Ups, X-Body Toe Touches)

155X7 in the bench is a Rep PR.

215X8 in the Squat is a Rep PR and projects to an increased 1RM.  This was a weird session.  I felt out of it on this day until the last two work-sets.  All of a sudden the fog cleared and I felt focused, and kind of kicked ass on the set.  6 Reps would have been a Rep PR at this weight, however I want to show a much increased Squat this cycle.  Specifically I want to project 285-290.  That would let me know that my Squat is in better proportion to my other lifts than it looks right now.   To do that, I need to hit 230 for 8 next week so I wanted to get 8 reps this week as "practice."  If I get 230 for 8 next week, and then 240 for 6 after that, I will know I'm closer to the balance I want to strike.  This is balance is based partially on the idea of a Big-4 ratio of 1/1.5/2/2.5 for Press/Bench/Squat/Dead, and partly on the idea of having my Squat be VERY close to my Dead.  I know that sounds contradictory, but there is a way for it to work by striking a balance between those two ideals.  One of the reason to do this is that I'm a much better Puller than Squatter, so that is the reason to chase my Dead with my Squat.  Also, I only Squatted for 3 months while on Defranco's BLAB, and my Deadlift went up.  All of this adds up to plenty of reasons to focus on Squatting more than Deads.

5/3/1 Log: Cycle 2. Week 3. Pressing

Streching from Defranco's Simple-6, no foam rolling

Press -
BarX10
65X5
75X5
95X5
100X3
115X6
super-set with
Chin-ups - BW sets of 5-6

EZ Bar Overhead Extensions - 65X10, 8, 8, 8, 6
super-set with
Chin-ups - BW sets of 3-6 (52 total chins on the day)

BB Curls - 65X8, 70X8, 75X8X2

I bought a short foam roller for myself that I'm keeping at home, so I may not always do it at the gym as I'm actually doing it more often now than I was.

For whatever reason, Press seems to be the lift I am most likely to go for it with despite my intentions coming into the gym.  I was really only going to get 4, 5 would have been a Rep PR, but I knew 6 would project a new 1RM and I had to go for it once I started the last set.  The last rep or two were a strain.  I maybe could have gotten 1 more.

5/3/1 Log: Cycle 1. Week 3. Squat

Defranco's Agile-8

Squat -
BarX10
135X7
175X5
195X3
225X5

Split Front Squats - 55X10X3

Front Squats - 95X8X2, 105X8

Defranco's BLAB Core Circuit #2 - X1

100 yard incline sprints - 10 minutes

Really successful squat session.  225 is a 5 Rep PR, and possibly projects to an increased 1RM as well.  Really focused this session on keeping upper body tight, and keeping my knees out on the way up.

5/3/1 Log: Cycle 1. Week 0. Squats

Defranco's Agile-8

BB Squat -
45X5
95X5
135X5
155X3
175X3
200X3

BB Split Front Squats - BarX10X3

Front Squats - 55X10, 75X10X2

Much like Bench Day is now Bench and Back Day, this is now Squat and Quads Day (although I'm feeling it pretty good in my Glutes as well).  Seriously, I was rubber-legged on the trip home, and the front of my thighs are definitely making their presence known today.  This is good as I chose this accessory work for this day specifically for this purpose.  I'll get my back and hamstring work on Deadlift day.

Trying to adhere to the deload week 0 idea here so I didn't go for reps on the last set of squats.  Few notes here though.  I watched a Rippetoe video about squat grip, and it totally fucked up my session.  This was killing my shoulder and I was having trouble keeping the bar on top of my delts.  When I tried to abandon this and go back to my regular grip, I couldn't remember how to do it!  Really frustrating.  I had to take a break a do shoulder-dislocates to try and loosen my shoulder back up.  It's been months since I've had problems in my left shoulder, so this made me none too happy.  Also my wrists felt beat to shit as well.  In fact, my wrists took a beating all day.  On the bright side, I was getting great depth all day!  Don't know why.  I'd been worried after my last heavy set on BLAB that I'd cut the last couple of sets high.  Maybe just having that in my mind got me down into the hole more.  A really funny thing happened too me.  After my first work-set, I heard a voice behind me saying "Do you have to go so low?"

Max Test: Deadlift

Defranco's Agile-8

DL Warm-up - BarX10, 95X5, 135X3, 185X2

Deadlift - 225X1, 255X1, 275X1, 295X1, 315XFAIL


My previous best of 225X5 projected to a 260 1RM.  So roughly a 35lb. improvement on the Built Like a Badass program, even though I didn't Deadlift for 12 cycles.  Luckily, Defranco's lower body assistance work is designed to benefit both the Squat and the Pull.  Also, there must be some carryover from the Squat.

Anyway, now I have all my numbers needed to start 531.  I'll have my first Press day on either Saturday or Sunday, and we'll go from there.  Like all the big lifts, I won't see this weight on the pull again until around month 5 of the program.  I'm scheduled for a 300lb. pull at that time.  Meet me there?

BLAB Log: Week 11.Day 2

Agile-8

DB Squat Jumps - 10sX5X3

BB Squat Warm-Up - BarX5, 135X3

BB Squats - 165X4, 185X2, 195X1, 205X1, 225X1, 250X1

Elevated, Single-Leg Hip Thrust - BWX10X3
super-set with
DB Side-bends - 70X10, 75X15, 75X15

Low Box Heel Touches - BWX12X2

So there's my new max in the squat.  I had to depart from the %s Defranco outlines in the program.  The prescribed weights for the day determined as %s of my projected max at the beginning of the program would have been 165, 180, 190, 200, 210.  I knew I was going for 250, and thought I better take bigger jumps getting there.  After the 250, I stared at the bar long and hard, but finally talked myself out of loading 265 to try and beat my projected max of 260.  I showed up for 250, and 250 showed up for me so I walked away.  It's still 25lbs. more than I've ever loaded on a bar. I think I'm good with the decision.

After that, talking about the accessory work seems silly.  While Defranco is right about the heel touches being harder than they look, a lot of that is just balance.  Once the form is there, it's just another solid single-leg movement.

BLAB Log: Week 11.Day 1

Simple-6

BB Bench Warm-up - 45X5, 95X5

BB Bench - 125X4, 135X2, 155X1, 165X1, 180X1

DB Floor-Press, neutral grip - 45sX23, 20

Inverted Row - BWX11X2

BB Overhead Shrug - 45X15, 95X15, 145X15

Incline DB Curls, Rest-Pause - 35sX10, 4, 2

Defranco's "BeZercher" Complex - 45X10, 9
   without lunges - 45X8, 7

180 is 25lbs. more than I've ever loaded for bench.  I had to get a spotter to come help me with unrack, and I descended pretty hard, but I think I aced the weight.  Jefit thinks I max out around 195.  Between that and this 180, I feel confident that I can get more than one rep on next week's 185 rep test.  I'm wondering if I should tinker with my set-up so that I don't need help with the unrack at this weight.  Moving my shoulders closer to the uprights is obviously the answer, but my set-up has seemed pretty dialed-in.  Probably shouldn't mess with that.  I can tinker when I start 531, possibly.

Sweat Angel!

The sweat spots on the floor where I did the DB floor-presses cracked me up.

VERY hard to get my chest to the bar on the inverted rows.  I tried elevating my feet for the 2nd set, but no help.  Possibly I should set-up with the bar closer to my diaphragm.  I'll tinker with it next week.

I had to mess around with the overhead shrugs to figure out where I should be on them.  After doing a set with just the bar, I new I would be able to shrug more than I could press, so I had to put the pins at the highest setting in the power rack and stick the bar up there and load it. This kind of turned it into dead-stop shrugs because the bar hit the pins at the bottom almost every time. 145 was probably close to where I should be for these.  It was interesting having that much weight locked-out overhead.  The most I've ever pressed was about 105, so balance was a bit wonky. 

I had to drop the full lunges out of the "BeZercher" complex.  The weight of the empty bar is just too close to where my work-set weight would be for lunges.  I'm sure Defranco put these sort of "weak-link" movements in the complexes for a reason, but it was either drop the lunges or stop doing the complexes.

BLAB Log: Week 10.Day 2-3

Day 2:
Agile-8
Kneeling Jump - BWX6X2
Pause Squats - 45X5, 95X5, 105X5, 125X5
Stability Ball Leg-Curls - BWX10X2
super-set with
Feet-Elevated Plank - BWX30sec.X2

Day 3:
Simple-6
Chin-up - BWX4
Pulldowns - 90X10
super-set with
Seated Side-Laterals - 15sX10,. 25sX10
Blackburns - 5sX15sec. each position
Cable Bicep Coorls - 30X12, 40X12
Core Circuit - BWX2

Last of the De-Load days.  Decided to pause the squats.  I did this some on the last deload, and decided to go all the way with it this time.  Couple of things learned:  I've never really worried about my depth, I just go until I feel a tight stretch at the bottom before reversing.  I know I got lower with the pauses though.  Not sure what the take away is, but I do know there's more depth there if I want it in the future.  Also, the pausing really made it easy to execute form on the ascent.  Without the rapid change in direction, it's very natural to drive through the heel and let the knees track back along the correct path.  I like pause squats.
The planks were supposed to be on a ball, but I just don't trust the ball at the gym to support my weight with my feet elevated.  I tried it, but it started to go alarmingly flat, so I bailed.  I think my training will survive.
I walked home from the gym for my steady-state.  I usually do this anyway, btw.
I don't know if there's any take away from the the Chin day.  Oh, I did under-hand V-grip instead of overhand.  Not better, just different.

BLAB Log: Week 9.Day 2

Agile-8

Squat Warm-Up - 45X5, 65X5, 95X5, 135X5

Squats - 165X5, 175X3, 195X10

Split Squat-Jumps - BWX30sec.X3

DB RDL - 45sX10X3
super-set with
Plank Shoulder Touches - EachArmX12X3

"Speed-Skater" Bulgarian Split Squats - 15sX10, BWX10

195X10.  Rep PR.  Also, 195 is the weight I failed to step out with back in July when I threw my back out.  So even though I've had more actual weight on my back before, it's still a significant milestone for me to rep out this weight.  The next milestone for me will be 205.  That's the most weight I've squated.  I've got a De-load week next and then I'll actually be skipping 205 and going for 210.  If I keep my wits about me, I fully expect to ace it since my squat max project to about 260.  The program calls for working up to 210 (102% of my max when I started the program), then add weight and do another single if I'm feeling it.  My plan is to go 210, then 225.  If that feels easy, I'll go for 250.  225 is the most weight I've done anything with (DL'd it back in July).  250 should be approaching my current max.  I might be good for more, but I will plan on stopping there for now.  After the program, I will take a week to test new maxes before I start 531.  This is key because I need to focus not only mental intensity, but listening to my body.  If I'm feeling off, I need to remember that I can stop at 225 or even 210 if necessary.  Like Jim Wendler says, if you're not feeling it, just get the work in.  It would be awful to fuck myself up at the end of this program.

All the single-leg stuff continues to be hard as hell.  Reinforcing the need to keep it in future programming.

BLAB Log: Week 9.Day 1

Simple-6

BB Bench Warm-up - 45X5, 65X5, 95X5

BB Bench - 125X5, 135X3, 145X10

DB Alternating Bench - 50sX12, 10

"J" Rope Push-downs - 45X12, 55X10, 10, 9

Defranco's "Shoulder Shocker" - 25/20s/20sX10/10/10, 10/7/4

30 sec. DB Shrugs - 160X24, 150X24, 140X24
super-set with
Alternating Hammer curls - 35sX8X3

"BeZercher" Complex - 65X10, 45X9,8

145 is a 10 rep PR.  I would be in danger of taking this for granted, but there will always be push-ups around the corner to humble me.  Also the REALLY STRONG guys working out across the room.  635 lb. elevated deads below the knee anyone?


Uh, DB Bench and J pulldowns were fine.  Didn't get the last reps, but that's because I tried to push the weight so I'm okay with missing a rep or two.

These damn shoulder super-sets are tough, Joe.  I kind of wish I'd used the 15 lb. DB's so that I could have finished out the 2nd super-sets.

I tried to go up to 80s for the timed DB shrugs, but I couldn't finish out the 30 seconds.  I tried dropping the weight, but my grip was fried.  I could only make about 15-20 seconds on these sets.

Tried to start off with weight on the bar for the complexes, but the lunges became a sticking point, and I had to pull the weight off.  Single-leg work!  This is why I'm going to keep it for my 531 program.

Training - Chin-ups/Push-ups

Brisk Walk - 10 minutes

Chin-ups - BWX6, stacked-grip; BWX5, supinated

Push-Ups - 18, 17, 4, 9, 8, 7, 6, 5, 4, 3, 2, 1

Dips - BWX8, 6,7

Brisk Walk - 10 minutes

Had to go out to the suburbs for a birthday party today, so I couldn't get to the gym.  At the wife's suggestion, I walked down to the beach and used the little "gym" they put up down there.  They've got an outdoor area with parallel bars, a Pull-Up/Dip/Ab-Raise/Neutral-Grip Push-Up station, a 45-degree back-raise, a decline sit-up bench, and two straight bars (6' and 6'6"). 

The 5 underhand-grip chins felt better than they ever did.  Progress.

I shouldn't have tried to start the push-up ladder with the prescribed 18.  I knew I couldn't ladder down from there, but I tried anyway and probably missed out on more reps from the middle sets as a result of the accompanying burn-out.  As always, it's a fine line between trying to meet/beat the program vs. trying to be productive within my current limits.

Threw some dips in because I miss them, and figured they couldn't hurt future press/push-up days.  In a vacuum, they didn't feel any better than they did before I started the Defranco program, but considering the 65+ push-ups I did right beforehand, I'm content. 

Glad the wife suggested this compromise, but I think I'll still do the program's Week 8 chin-up day this coming Friday.  I believe I'll try starting the push-up ladder at 14 then.

BLAB Log: Week 8.Day2

Agile-8

BB Squat Warm-up - 45X5, 65X5, 95X5, 135X6

BB Squat - 160X6, 170X4, 185X10

Split-Squat Jumps - BWX20Sec.X3

DB RDLs - 45sX12X3
super-set with
Plank Shoulder Touches - BWX12(each arm)X3

I had to go straight from this to rehearsal so I cut out the Speed Skater squats from the end in order to make sure my legs were still functional.  Unfortunately, I ended up mostly standing in one spot all rehearsal, so I could have gotten them in.  Better safe than sorry, I guess.

185X10 Squat PR.  Last time I did that weight, I took it for 5 reps and threw my back out.  This set makes me feel very good about the decision to restart my training with this program after that injury.  HOWEVER, I did try to pull my elbows down hard on one of the 170 set, and felt pain in my mid-upper back.  It faded, but important to note.  For now I can keep my elbows down without having to over-do it.

Haven't done RDL's in a few months, and my hamstrings are still quite sore.  I know that's bad old habits kicking in though.  I'm going slow on the eccentrics for no reason, and suffering the DOMS as a result.

Another take-away from this session:  First time I've gone back-to-back days on this program.  No apparent drawback to having this squat day right after bench day.  Good to know as I'll be in rehearsal through the rest of this program.

BLAB Log: Week 8.Day1

Simple-6

BB Bench Warm-up - 45X5, 65X5, 95X5

BB Bench - 115X6, 130X4, 140X10

DB Alternating Bench - 55sX10, 55sX7

"J" push-downs - 30X12, 40X12X3

Defranco's "Shoulder Shocker" - 45/50X10 (fail on the Clean&Press), 25/30X10 (fail on the C&P)

DB Timed Shrugs - 120X30sec. (34 Reps), 140X30sec. (40 Reps)
super-set with
Alt. Hammer Curls - 30sX10, 35sX10

DB Complex - 25X6, 7, 8, 9, 10

Jefit says 140X10 is a PR.  Nice to have those continue.

Made a stupid mistake on the shoulder super-set.  Tried to go at it with roughly the same weight Defranco used in the instructional video, namely a full plate for the front raises and something in the 25lb. range with the DBs.  Fail.  Got to the Clean & 1/2 Press and just stalled out.  It was better after I switched to the 25lb. plate and the 15s, but my shoulders were already toast.  I'll start off with that weight next time, and hopefully get the prescribed reps.

I think I did the right thing on the shrugs, namely reps for time.  I thought there might be a chance it was supposed to be a 30 second hold, but all the vids I found for timed shrugs involved reps.  And my traps were sore as shit for two days, so that's what I'll do next week as well.

Last week of the DB complexes.  They will be missed.

BLAB Log: Week 7.Day3

Simple-6

Chin-ups - BWX7, BWX4

Wide-Grip Pulldowns; Rest/Pause with a slow eccentric - 70X25, 80X10, 6, 4, 2,1

DB "Modified" Arnold Press - 40X8,8,5

Blackburns - 10X20sec.X2

Biceps Cable Curl - 30X12, 35X12X2

Push-Ups Descending Sets - BWX10-7, 3, 5-1

So all my (imaginary) regular readers will remember that I took the week off from throwing in extra chins with the intention of attacking these fresh today.  I've had success with both parallel and overhand grips, and I really wanted to try an overhand V-Grip so I finally dropped the Dip-Bars on the Dip/Chin station so I could do that without banging into things.  I reached up and grabbed the V bend in the bar, and before I knew it, I'd banged out 6 Chins.  I'm lucky momentum carried me to the 7th, because I was so surprised I basically stopped and dropped to the ground in shock.  I really think I could have gotten 8.  Nevertheless, I took a minimum rest and did the additional, programmed set of >50% for 4 reps.  I'm stoked.  I don't know if it was the week off, the extra sets paying off , or a combination of the two.  Nevertheless, no more additional chin-up sets again this week, and we'll see what happens.  The only bad thing is I badly strained one of my ab muscles doing this and was completely unable to do the Core or BW circuit I was supposed to finish with.  More on this at the end.

Complicated Lat-Pulldowns were better this week.  And I felt much stronger on the DB presses.  Note: "More Human than Human" is a great song for Biceps Cable Curls which is appropriate because they both seem so mid-90's to me.

Since my ab strain was killing me, I decided to get a leg-up on the BB Push-Up down-sets that are coming up in the program by doing some down-sets of regular push-ups here.  Went pretty well, I only missed the 6 rep set.

BLAB Log: Week 7.Day 2

Agile-8

Kneeling Jump - 5X5, 5X5, 10X5, 25X5, 25X5

BB Squat Warm-up - 45X5, 65X5, 95X5, 135X5

BB Squat - 155X7, 165X5, 170X10

Hip Thrust - BWX15X3
super-set with
Stability Ball Plank - 45sec.X3

DB Rear Lunge - 40X12X3

Kneeling Jumps holding 25lb. plates!  By God, if I can do these with a full plate, I may switch to trying them with a bar on my back.  Crazy.

Jefit says 175X10 is a PR for the Back Squat.  Very cool, but here's a funny question.  Because of the maxes I came in with, I'm scheduled to do 210X1 as my last squat of the program.  If I make that with room to spare, I'm supposed to "add some weight and do another single."  Well right now, my max projects to 235, and it's got 5 weeks to go up between now and the last squat day of the program.  Now I wasn't allowed to set a new Squat Max on this program until last week, and I've only just been trying to set them.  I had a 1lb. max increase last week and then a 7lb. increase this week.  I've been steadily doing this with my bench throughout the program and it jumps 1-4lbs. a week.  They say squats take bigger weight jumps than the bench.  Now, these are all PROJECTED maxes based on weight/reps, but if I continue to set new maxes in the squat to the tune of 4lbs. a week, then my max in that last squat day could well project to be 255.  So if the programmed 210 goes up like a peanut, do I just slap upwards of 45lbs. on the bar and take another squat?  I think that sounds like a bad idea.  If that's where I'm at, I think I would be better served be doing multiple sets of 10-20lb. increases and seeing where I stall.  What do you think imaginary readers?

On another note, doing super-sets of BW elevated hip-thrusts and swiss ball planks, while a guy is Deadlifting 10 ft. away make a person feel like a puss.  Whatever.  I'm doing the program and setting PR's in all my lifts.  I know it, even if nobody else does/cares.

BLAB Log: Week 7.Day 1

Simple-6

Bench warm-up - 45X5, 65X5, 95X5

BB Bench - 115X7, 125X5, 135X10

Alternating Med-ball push-ups - BWX11, BWX8

Cable row, neutral grip - 100X10, 110X10X2
super-set with
Triceps extensions - 60X10, 70X10, 70X7

Face-pull, 2sec. hold - 50X10, 60X10X2
super-set with
Zottman curls - 50X10X3

DB complex (front squat, swings, curl+press, jump squat) - 25X7, 8, 9, 10

Rough commute today.  Exactly the kind of day I don't want to go to the gym, and exactly the kind of day when it's most important to make myself go.  Yay freakin' me.

Jefit says 135X10 is a bench PR.  So that feels nice.  I realized before that set that I had forgotten to throw chin-ups in between my earlier sets.  I started to go do them, but I stopped myself for two reasons.  1) I thought it might be beneficial to give myself a few days off from chins to be recovered before the next full chin day, and 2) it occurred to me that by throwing in sets of 2-4 chins all the time, I might only be training myself to DO 2-4 chins.  On Monday I am gonna by god do 5 or more chins without letting go of the bar.

The hypertrophy stuff was all fine today.  Triceps extensions PR, and I managed to keep the weight slightly up on the curls.  I think switching to the high pulley for the face-pulls helped my biceps rest more.

DB complexes are fun, but I'm sure glad I didn't up the weight from last week.  I was grinding on the extra 10 reps, and my legs are feeling it today.

BLAB Log: Week 6.Day 3

Simple-6

Chin-ups - BWX4, BWX3

Pull-downs, slow eccentric, rest/pause - 70X13, X8, X5, X5, X4, X3, X3, 90X1

"Modified" Arnold Press - 30X10, 35X10, 35X6

Blackburns, 4-position - 5'sX15Sec.X2

Cable Curls - 20X15, 25X15X2

Core Circuit - BWX2

Push-ups - BWX20, BWX5

Ah, Chin/Push-up day you continue to ruin my life.

I gotta find a new way to push these chins.  I've been throwing in sets between other work-sets every lifting day, and I also feel much more explosive with them than I used to, but still I'm stuck at 3-5 reps.  Maybe there's a mental block, so I'll take another week to try to break the 5 rep barrier, and then....maybe start doing 2-3 weighted chins in the hope BW chins jump as a result?  Dunno.

Pulldowns were a little screwy because I forgot to do the slow ups on a couple of sets.  I'll be better next week.

The modified Arnolds are odd, but fine.  I started to go ego on the Blackburns and start with 10's (the girls in the Defranco video use 5's), but I'm glad I didn't.  The Arnolds took enough out of my shoulders that the 5's were plenty on the full front and side extended holds.

I feel like a poseur doing biceps cable curls, but the program calls for them. 

I got through the Core circuit, but afterwards I felt wiped out the way I do after the finishers on other days.  This is the kind of problems I worry about running into with static programs like this.  It just can't take into account how weak I am in some areas (Abs, Push-Ups, Chins).  I knew I couldn't get through the finisher again, but since the core circuit feels like a finisher I decided not to try.  I did two sets of max reps push-ups instead, and did some more push-ups at home later.  I think next week I've GOT to try to get through all of them, even if I stay in the gym an extra 30 minutes to do it.  After the next cycle, the rest of the program ends Day 3 with sets of barbell push-ups laddering down every set from the high teens and then a push-up test in the final week.  That should fall on labor day, and I think that's a good plan.  I'll be at the gym early because of holiday hours, and I begin rehearsing a new show the next day so I'll have a few extra days of rest.  More on rehearsing and training at the same time next week.

BLAB Log: Week 6.Day 2

Agile-8

Kneeling Jumps - BWX5, 5X5X3

BB Squat Warm-Up - BarX5, 65X5, 95X5, 135X5

BB Squats - 150X8, 160X6, 170X10

Hip Thrust - BWX12X3
super-set with
Stability Ball Plank - 30sec.X3

DB Reverse Lunge, front foot elevated - 30X10X2

Kneeling jumps made me nervous, but lo and behold the YouTubes don't lie and they are possible.  I'd still hesitate to do them with a BB on my back as suggested by the program, but you never know.

Jefit says 170X10 is a PR for the Squat.  My first since early June.  Yay!  This was the first opportunity the program afforded for me to PR in the squat and I'm glad I did.  Hopefully I can continue that through the end of the program.

The reverse lunges were odd.  I'm going to search for video of this EXACT exercise being done to see if I am on the right path.

Program called for Tabata jump-rope at the end, but the gym doesn't have one.  I did a one-mile run instead.